10/30 Wednesday

Warm-up 

SB warm-up #5

3x

  1. Walking Sampson 

  2. SB deadlifts

  3. Walking pigeon 

  4. SB squats

  5. Walking knee hugs

  6. SB cleans

WOD

20-minute AMRAP

4 SB squat thrusts

8 SB lateral jumps

6 SB lunges

12 SB deadlifts

Ray Traitz
10/29 Tuesday

Warm-up 

Gymnastic warm-up #10

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull-ups

  6. Flutter kicks

Partner WOD

15-minute ping pong

5 pull-ups

5 SB Ground to OH

5 SB thrusters

Ray Traitz
10/28 Monday

Warm Up 

Body weight warm-up #4

3x 10 reps

  1. Explosive split squats (stay in split)

  2. Thigh tap push-ups 

  3. 3 hollow rocks + 1 v-up

  4. 3 straddle reach throughs + 2 lateral lunges

  5. Ring/TRX/ sheet /doorway/ band rows

  6. Single leg DL (5R/5L)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 burpees

6 prisoner step ups

*2-minute rest period

Game:

6 minutes of:

5 reps, 5 mountain climber stand up

20 DU or 20 single unders (jump rope)

*2-minute rest period

Cash-out:

6 minutes of:

3 burpee box jump or step up

15 banded SDHP

*2-minute rest period

Bonus

6 minutes of:

5 burpees

6 prisoner step ups

Ray Traitz
10/26 🇺🇸 HERO SATURDAY 🇺🇸

Griff

For time:

Run 800 meters

Run 400 meters backward

Run 800 meters

Run 400 meters backward

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. 

Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. 

Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Ray Traitz