4/9 Thursday

Warm up  

Bands sprint work

-Reverse band sprints

-Band shuffle

-Band sprints

Skill

Movement standards

WOD

7 rounds of:

100m sprint

15 box jumps

Rest 2 minutes

Ray Traitz
4/8 Wednesday

Warm up

2 minutes of double unders

Bucket circles

Bar pull over to support

Rope climbs

Pistol squats

Skill

Movement standards 

WOD

4 rounds of:

-Row for calories

-Wall ball shots

-TTB

30 seconds of work followed by 1 minute rest

Ray Traitz
4/7 Tuesday

Warm up 

400m run

Wall climbs

Assisted bar muscle up

OHS

Inversions 

Skill

Thrusters

WOD

Complete the following:

Pull ups 8-6-4-2

Thrusters 8-6-4-2

Ray Traitz
4/6 Monday

Warm up 

2 minutes double unders

Power jumps

GHD sit ups

Super rocks

Dips

Skill

Movement standarts

WOD

Part#1

Reverse Tabata

-Burpees

-Double unders

Part#2

-4x 40 yard sprints (2 minute rest after each effort)

Ray Traitz