7/31 Friday

Warm up & Skill

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD

5 x 400m repeats followed by 1 minute 30second rest

Ray Traitz
7/30 Thursday

Warm up 

2 minutes double unders

Wall ball shots

Ring pull ups

TTR

GHD back ext

Skill

Thrusters and transations

CrossFit Open 12.5

Complete AMRAP in 7 minutes of:

3 Thrusters w/70 m/100

3 Chest-To-Bar Pull-ups

6 Thrusters

6 Chest-To-Bar Pull-ups

9 Thrusters

9 Chest-To-Bar Pull-ups

12 Thrusters

12 Chest-To-Bar Pull-ups

15 Thrusters

15 Chest-To-Bar Pull-ups

18 Thrusters

18 Chest-To-Bar Pull-ups

21 Thrusters

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Ray Traitz
7/29 Wednesday

Warm up  

400m run

Handstand or hand walk

Single arm strict press

TTR

Ring rows

GHD sit ups

Skill

Shoulder to OH

WOD 

5 rounds of:

15 TTB

15 shoulder to OH w/95 m/135

15 burpees

Ray Traitz
7/28 Tuesday

Warm up   

KB Russian swings

Release swings

Double tap swings

Throwbacks

Wall ball sub

Skill

WOD

Complete the following for time:

40 KBS

150m row

30 KBS

350m row

20 KBS

700m row

10 KBS

1400m row

Ray Traitz