12/5 Friday

Warm up

Reverse hyper

Keg carry

Plate pinch carry

Stone squat

Skill

Thruster

 

WOD

5 attempts

Thruster ladder every minute on the minute one attempt add 10 pounds on every minute

Starting weights W/95 M/135

Ray Traitz
12/4 Thursday

Warm up

OH duck walk

OHS

GHD sit ups

GHS back ext

False grip pull ups

Skill

Weighted pull ups

WOD

12 minute AMRAP

Row 15 calories

2 heavy weighted pull up (build up in weight each attempt)

Ray Traitz
12/3 Wednesday

Warm up

Inversion to skin the cat to lower

Wall climbs

Reverse wall climbs

Bucket half circles

Planche push ups

Skill

HSPU

WOD

5 rounds of:

30 double unders

5 HSPU (build a deficit each set)

2 heavy stones

Rest as needed

Ray Traitz
12/2 Tuesday

Tuesday

Burgner warm up

Down and up

Muscle clean

Front squat

Drop 

Hang squat clean

Skill

Squat clean

WOD

5 rounds of:

Max effort muscle ups

2 touch and go squat cleans

Rest as needed

Ray Traitz
1/6 Tuesday

Warm up

2-minute jump rope

Bucket full circles (3 clock and counterclockwise)

False grip ring rows

False grip pull-ups

Skill

Muscle ups

WOD

5 rounds of:

100m sprint

7 muscle-ups

Ray Traitz