4/18 Saturday

Warm up & Skill

Review movement standards, practice movements, & rotations

WOD

“Fight gone bad”

Three rounds of:

Wall-ball, 20 pound ball (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Ray Traitz
4/17 Friday

Warm up & Skill

Pose running drills

  • Pulling drills

    • Stationary single leg

    • Alternating legs

    • Lunge drill

  • Falling drills

    • Partner fall drill

    • Hip driver drill

  • Partner pull & fall (hands on shoulders)

WOD

(M) Test#1

600m run

Rest 5 minutes

(M) Test #2

3 minute max distance row

Ray Traitz
4/16 Thursday

Warm up

2 minutes of double unders

Strict dips 

Toes to rings

Super rocks

Hollow rocks

Skill

Pull ups & Thrusters

WOD

(G) Test #3

3 x max effort pull ups

Rest as needed

(W) Test #4

3 x max effort thrusters

W/65 M/95

Rest as needed

Ray Traitz
4/15 Wednesday

Warm up

2 minutes double unders

Plate pinch carry

Strict pull ups

Strict ring dips to true support

OHS

Skill

Stone ground to shoulder

WOD

(G) Test #7

1 minute max effort TTB

(W) Test #8

1 minute max effort stone GTS W/#95 M/#145

(M) Test #9

Max effort 500m  row

Ray Traitz
4/14 Tuesday

Warm up  & Skill

Rack stretch

Technique for the clean

WOD

“Elizabeth”

21-15-9

Clean W/95 M/135

Ring rips

Ray Traitz