4/6 🇺🇸 HERO SATURDAY 🇺🇸

Coffey

For time:

Run 800 meters

95w/135m pound Back squat, 50 reps

95w/135m pound Bench press, 50 reps

Run 800 meters

95w/135m pound Back squat, 35 reps

95w/135m pound Bench press, 35 reps

Run 800 meters

95w/135m pound Back squat, 20 reps

95w/135m pound Bench press, 20 reps

Run 800 meters

1 Muscle-up

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Ray Traitz
4/5 Friday

Warm Up 

Gymnastic warm up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L

WOD

6 rounds of:

30 banded bent over row

10 elbow plank + push ups

20 walking lunges

Ray Traitz
4/3 Thursday

Warm Up 

Dynamic DB warm up

3 x10 reps

  1. Farmers carry

  2. Deadlifts

  3. Walking pigeon 

  4. OH carry

  5. Front squats

  6. Dynamic walk

  7. Front rack carry

  8. Presses 

  9. OH carry

WOD

3 rounds of:

15 DB thrusters

2 minute DB farmers carry

Ray Traitz
4/2 Wednesday

Warm up 

Combo activation #9

  1. *With a strap/belt/band/PVC pipe/ broom stick 

  2. *10 OHS with a 5 second pause

  3. *10 paces (steps) OH duck walk

  4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

  5. *10 OH lateral lunges

  6. 5 inchworm + cobra with a 5 second pause

Partner WOD

20 minute partner ping pong

2x 4 DB devils press

2x 20 second sprint

2x 4 burpees

2x 10/m 6/w dips

Ray Traitz