4/26 🇺🇸 HERO SATURDAY 🇺🇸

Pike

5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

Post time to comments.

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Ray Traitz
4/25 Friday

Aerobic Warm Up #2

3 consecutive rounds

30 seconds no break

-Prisoner step-ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

Skill

OH carry 

WOD

4 rounds of:

100ft farmers carry

100ft single arm OH carry (L)

100ft single arm OH carry (R)

100ft double arm OH carry

Ray Traitz
4/24 Thursday

DB Complex Warm Up #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

DB C&J & modification for pistols

WOD

12x

30:30

Pistols

DB C&J

Ray Traitz
4/23 Wednesday

Warm up 

Combo Activation #6

7 ring row

7 superman push-ups

20 overhead pull aparts

7 cannonball pull-ups

7 straddle lateral lunges

10 GHR

10m dynamic walk

10 squat jumps

Skill 

Movement standards and modifications

Partner WOD

5 rounds for time: and 

15 dips (each)

KBS 15 (each) w/53# m/70#

3x 100m or 40 seconds (each)

Ray Traitz
4/22 Tuesday

Double DB Warm up 

3x

Deadlifts

Lateral jumps over DBs

Squats

Lateral jumps over DBs

Press

Lateral jumps over DBs

Skill

Devils press

WOD

3 rounds for time:

10 devils press w/35# m/55#

15 box jumps w/20” m/24”

Ray Traitz