4/9 Wednesday

Warm up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill 

Movements and modifications 

Partner WOD

Partner ping pong

5 rounds of:

12 deadlifts w/155# m/225#

15 lateral burpees over barbell

12 bicycles

15 v-ups

Ray Traitz
4/8 Tuesday

Warm up 

Rowing technique #1

2-minute row

Understanding power in stroke (Sticky catch drill)

Push 

Pry

Reach

Rock

Roll

Full stroke

2-minute row

Skill

Movement standards and modifications

WOD

3 rounds for time:

500m row

50 jump lunges

Ray Traitz
4/7 Monday

KB Warm Up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wallball substitute

Skill

KB complex

KB snatch/ single arm OH reverse lunges/ wind mill/ single arm shoulder to OH/ TGD/ single arm floor press/ TGU

WOD

4 rounds for time:

(L) 3 consecutive of the same movement KB snatch complex each movement

(R) same

NOTE- KB complex

3 KB snatch/ 3 single arm OH reverse lunges/ 3 wind mill/ 4 single arm shoulder to OH/ *1 TGD/ 3 single arm floor press/ *1 TGU

Ray Traitz