8/17 🇺🇸 HERO SATURDAY 🇺🇸

Erin

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 

He is survived by his wife Nicole and his daughter Zarine.

Ray Traitz
8/16 Friday

Warm Up 

Agility complex #2

*Coach's choice cardio/ 2 minutes*

2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Worlds greatest stretch 30 seconds each side

  3. Shuffle

  4. Sampson stretch 30 sends on each side

  5. Carioca

  6. 10 boot strap squats

  7. 10 mountain climbers

WOD

4 rounds of

10 burpee over SB

3 reps of- 5 mountain climber + SB drag

2 minute SB run

Ray Traitz
8/15 Thursday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

Partner WOD

20 minute ping pong 

7 flutter kicks

DB snatch + 2 presses + 2 squats LEFT

5 box jumps/ 7 squat jumps

DB snatch + 2 presses + 2 squats RIGHT

Ray Traitz
8/14 Wednesday

Warm up 

Dumbbell complex warm up #2

3x 

  1. Deadlift (between feet)

  2. Hang power snatch

  3. OHS

  4. Full snatch

  5. Windmill 

  6. TGU

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

10 dips

10 cab toe touches

*2 minute rest period

Game:

6 minutes of:

10 ALT DB snatches

5 stationary OH lunges L/R

*2 minute rest period

Cash out:

6 minutes of:

10 mountain climbers

30 single unders (jump rope)

Bonus

6 minutes of:

5 push up

5 v ups

5 ALT OH DB presses

Ray Traitz