1/21 Tuesday

Warm up 

Dumbbell complex warm up #2

3x

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

WOD

3 rounds for time:

15 pull ups/ 40 face pulls

10 dips/ 15 dips of box or bench

15 alternating DB OH press (L/R =’s 1 rep)

Ray Traitz
1/20 Monday

Warm Up 

Barbell complex warm up #2

  1. Snatch grip deadlift

  2. Hang power snatch

  3. Snatch grip push press

  4. OHS

  5. Full snatch

WOD

20 minute AMRAP

7 power snatches

7 OHS

7 SDHP

7 Thrusters

Ray Traitz
1/18 🇺🇸 HERO SATURDAY 🇺🇸

Shawn

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell.

Ray Traitz
1/17 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

14x

30:30

Pull ups

Jump lunges

Ray Traitz