12/25 Thursday

Warm up

Hand walk

Ring dips

Strict pull ups

OHS

Hollow rocks

Super rocks

Skill

HSPU

WOD

Complete the following:

Burpee 3-6-9-12-15

HSPU 15-12-9-6-3

Ray Traitz
12/24 Wednesday

Warm Up 

Review movements

WOD

12 days of AMRAP 

1- TGU L/R

2- Muscle Ups or 8 dips

3- Box Jumps (30/24)

4- DB snatch L/R

5- Burpees over DBs

6- Devils press

7- Jump lunges (Alternating)

8- Strict pull ups

9- DB thrusters

10- V-ups

11- HSPU

12- DB squat cleans

Ray Traitz
12/23 Tuesday

Warm up

Run 400m

KBS

Wall ball shots

Dips

OHS

Skill

CTB pull ups & Thrusters

WOD

Complete the following for time:

Thrusters 9-6-3

CTB pull ups 5-10-15

**Thruster weight increases W/65-85-95 M/105-125-145

Ray Traitz
12/22 Monday

Warm up

Agility ladder drills

  • Double leg hops

  • Double leg in & out

  • Hop scotch

  • Quick feet

Buy in:

3x hollow rocks/V-ups/ sit ups 

Skill

MB run

WOD

5 rounds of:

10 burpees

200m MB run

Ray Traitz