5/31 🇺🇸 HERO SATURDAY 🇺🇸

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Ray Traitz
5/30 Friday

Body Weight Warm Up #2

3 rounds of:

10 mountain climbers

10 super rocks or superman

10 flutter kicks

10 tucks

10 explosive reverse lunges 

10 lateral lunges

10 ring rows/ TRX/ sheet

WOD

12 minute AMRAP

Single arm KB complex

3 swings

3 snatches

3 windmills

3 snatches

3 single arm OH reverse lunge

*All left side/ All right side

Ray Traitz
5/29 Thursday

Band Warm Up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

Skill

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

25 mountain climbers

20 L/R banded rotations

Rest 3 minutes

Game:

3 rounds of:

15 burpees

30 seated band rows

Rest 3 minutes

Cash out:

3 rounds of:

200m run

15 box jumps or 20 squat jumps

Ray Traitz
5/28 Wednesday

Body Weight Warm up #3

3x 10 reps

Jump lunges

2 push-ups + inchworm 

Russian twists

Multi-direction leg swings

Pull-ups/ Ring/TRX/ sheet rows

Dips (rings/ box/bench/chair)

Partner WOD

5 rounds of:

3x 100m sprint (40 second run)

3x 10 v ups

3x 7 KBS or DBS

Ray Traitz