9/28 🇺🇸 HERO SATURDAY 🇺🇸

Gator

Eight rounds for time of:

185 pound Front squat, 5 reps

26 Ring push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. 

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Ray Traitz
9/27 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

Partner WOD

5 rounds AFAP:

5 pull ups

7 dips

10 squats

Ray Traitz
9/26 Thursday

Warm Up 

Combo Activation #13

3x

2x Sampson stretch + worlds greater stretch (hold for 3 count)

Dynamic walk + toy soldier combo 10 ft each direction

Boot strap squats 10 reps 

Push up toe reach 10 reps

Lateral band walk 10 ft each direction

Hitch hikers 20 reps

WOD

5 rounds of:

2 minutes work: 1 minute rest

5 devils press

5 DB thrusters

20 jump rope

Ray Traitz