3/22 🇺🇸 HERO SATURDAY 🇺🇸

Ozzy

7 Rounds for time of:

11 Deficit Handstand Pushups

1,000m Run

U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Ray Traitz
3/21 Friday

Twister Warm Up

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill

Dips

WOD

3 rounds for time:

30 dips (rings/ bench/ box/ chair)

20 box jumps or squat jumps

Ray Traitz
3/20 Thursday

Straddle Warm Up 

👉🏽All in the straddle position 👈🏽

3x 7

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

Skill

Shoulder to OH

WOD

5 rounds for time:

10 shoulder to OH (SB/ pack/DB/KB/ barbell)

10 knee tucks

50 double unders or taps

Ray Traitz
3/19 Wednesday

Core Warm up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill 

SDHP

WOD

3 rounds for time:

15 KB or DB SDHP

15 burpees over object

15 v-ups

Ray Traitz