WARM-UP 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty […]

WARM-UP *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… […]

WARM-UP 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 […]

WARM-UP 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse […]

WARM-UP 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers […]

WARM-UP 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch […]

WARM-UP MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold […]

WARM-UP 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute […]

WARM-UP 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS […]

Come join us in celebrating the life of FOS Mario Hernandez during our annual Black Rhino WOD! “Black Rhino” For Time: 155m Yoke Carry (Body Weight) -24 Hand Stand Push Ups […]