Friday 08/17/2018
HERO WOD “Hall” 5 Rounds for Time 3 Cleans 225/155 lb 200-Meter Sprint 20 KB Snatches 53/35 lb 2 Minute Rest
Month: August 2018
Thursday 8/16/2018
Skill/Strength Bench 5×5 80% WOD -10 Rope Climbs -30 HSPU -50 Cal Bike -80 Snatches 75/55 -100 Burpees One partner working other will rest, movement reps can be broken however […]
Wednesday 8/15/2018
Skill/Strength Deadlift 5×5 80% WOD 4min Window Complete -1 Round of DT 135/95 Remainder AMRAP Wallballs 20/14 1min Break 6min Window Complete -2 Rounds of DT Remainder AMRAP WallBalls 1min […]
Tuesday 08/14/2018
Strength/Skill Strict Press 5 x 5 @80 WOD 50- Sit-Ups 40- Air Squats 30-Cal Row 20- Toes-2-Bar 10- Burpees 20- Toes-2-Bar 30-Cal Row 40- Air Squats 50- Sit-Ups
Monday 8/14/2018
Skill/Strength Squats 5×5 80% WOD 10 Rounds -8 Cal Bike -6 KBS 70/53 -4 Box Jumps
Friday 08/10/2018
Come join us in celebrating the life of FOS Mario Hernandez with our annual Black Rhino WOD! “Black Rhino” For Time: 155m Yoke Carry (Body Weight) -24 Hand Stand Push Ups -24 […]
Thursday 08/09/2018
Farewell Angie HSI: EC –> SD 8-19-9 Cleans 135/85 Shoulder to Overheads 135/85 Row +++ 1 MINUTE REST +++ 53 Sit-Ups 194 DoubleUnders H=8 S=19 I=9 EC=53 SD=194
Wedsday 8/8/2018
Strength/Skill Heavy 3 Rep OHS Work on getting confident with a heavy load overhead. WOD 18 AMRAP -8 OHS -8 Box Jump Overs
Tuesday 08/07/2018
Skill/Strength Light Yokes WOD 4 RFT 7 Pull-Ups 14 Hang Power Cleans 115/75 28 Double Unders
Monday 8/6/2018
Skill/Strength 6×1 Snatch at 80% WOD -15 Snatches 75/55 -200m Run -12 Snatches75/55 -2oo Run -9 Snatches -200m Run 2 min Mandatory Break -9 KBS 70/53 200m Row -12 KBS […]