6/1 🇺🇸 HERO SATURDAY 🇺🇸

Desforges

Five rounds for time of:

W/155 M/225 pound Deadlift, 12 reps

20 Pull-ups

W/95 M/135 pound Clean and jerk, 12 reps

20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his parents David and Arlene, and his loving sister Janelle.

Ray Traitz
5/31 Friday

Warm Up 

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*

WOD

Running aerobic capacity 

(**Record distance each round and try to match or exceed previous effort)

4 rounds of:

1 minute run: 1 minute rest 

2 minutes run: 1 minute rest

Ray Traitz
5/30 Thursday

Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

  1. Walking Sampson

  2. Dynamic Walk

  3. Inchworm 

In place on Coach

Toy Soldiers

  1. High knees

  2. Butt Kicks

  3. Mountain Climbers

  4. Knee tucks

WOD

Complete the following:

Box jumps or squat jumps 21-15-9

SB deadlifts 30-20-10

Ray Traitz
5/29 Wednesday

Warm up 

Combo Activation #11

3x

30 seconds Sampson stretch + rotation

Inchworm

World greatest stretch

Bootstrap squats

Lateral band walks

Band pull aparts

Walking pigeon 

5 squat thrusts

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

(One work one rest)

Buy in:

4x

30:30

-Flutter kicks

-Pop squats

*2 minute rest period

Game:

4x

30:30

-DB ALT OH press

-DB hang squat clean

*2 minute rest period

Cash out:

4x

30:30

-Jump rope

-Mountain climbers

Ray Traitz
5/28 Tuesday

Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

  1. KB around the world

  2. Russian swing

  3. H2H swings

  4. Release

  5. Double-tap

  6. Wall-ball substitute or thrusters

WOD

Complete the following:

20 KB snatch L

2 minute run

20 KB snatch R

2 minute run

10 TGU L

2 minute run

10 TGU R

2 minute run

50 KBS

2 minute run

Ray Traitz