2/9 🇺🇸 HERO SATURDAY 🇺🇸

Smykowski

For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. 

He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

Ray Traitz
2/7 Friday

Warm Up 

Barbell complex #3

  1. Deadlift

  2. Back squat

  3. Good morning

  4. Press from behind the neck

  5. Front squat

  6. Press from the front

  7. Thruster

WOD

(Preferably with a barbell)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

(1/2 body weight)

Power jerk

*3 minute rest period

Game:

(Body weight)

Squat cleans

*3 minute rest period

Cash out:

(Body weight and 1/2)

Deadlifts 

Ray Traitz
2/6 Thursday

Warm Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

5 rounds of:

3 minute cardio movement (members choice)

30 TRX/ring rows (horizontal body position)

Ray Traitz
2/5 Wednesday

Warm up 

Body weight warm up #3

3x 10 reps

  1. Jump lunges

  2. Push-ups + toe taps

  3. Single leg bridge

  4. Multi-direction leg swings

  5. Pull-ups/ Ring/TRX/ sheet rows

  6. Dips (rings/ box/bench/chair)

Partner WOD

20 minute TAG

15 DU or 25 singles unders

50m shuttle run

6 V ups

3 wall climbs

8 KB goblet squats

10 KBS

Ray Traitz