8/9 🇺🇸 HERO SATURDAY 🇺🇸

Ryan

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Ray Traitz
8/8 Friday

Warm Up 

(Member choice AHAP barbell/ DBs/ KBs/ SB)

Complex:

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

WOD

(Member choice AHAP barbell/ DBs/ KBs/ SB)

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

50 deadlifts

*3 minute rest period

Game:

40 hang power clean

*3 minute rest period

Cash out:

30 G2S to HO

Ray Traitz
8/7 Thursday

Warm Up 

Band warm up #2

3 x 10 reps

  1. Seated band rows

  2. Banded lunge with rotation (R/L)

  3. Banded standing press

  4. Dynamic walk

  5. Bicycles

  6. Walking lunge with Sampson

WOD

6x

400m run or 2 minutes of running

*Push up complex

  1. Push up with rotation (R/L)

  2. Push up tap opposite shoulder (R/L)

  3. Push up rotation (R/L)

  4. Push up tap opposite hip (R/L)

  5. Push up rotation (R/L)

  6. Push up tap opposite foot (R/L)

Ray Traitz
8/6 Wednesday

Warm up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Partner WOD

Complete the following in a ping pong fashion:

10x row 10/M 7/W calories

10x 5 mountain climbers 

10x 5 pull ups or 10 rows (rings/trx/sheets/etc)

10x 10 flutter kicks

10x 7 KBS

Ray Traitz