Thursday 8/23/2018
Skill/Strength
GHD work
WOD
6 rounds
1 min Calorie Assault Bike
1 min Sit Ups
1 min Box Jumps 24/20
1 min rest
Wednesday 8/22/2018
Skill/Strength
6×1 Heavy Clean w/ good form
WOD
5 Rounds
500 meter row
5 Clusters
1 min rest between rounds
Tuesday 08/21/2018
Skill/Strength
Deadlift
5×5 @ 80%
WOD
AMRAP 14 minutes
6 Deadlift 225/185
12 Hand Release Push-Up (HRPU)
18 Evil Wheels
Monday 8/20/2018
Skill/Strength
Front Squats
5×5 @ 80%
WOD
4 Rounds
-200m Farmer Carry 53/35
-20 Goblet Squats
-20 Russian KBS
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
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 partners want.
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 Break
8min Window Complete
-Final 2 Rounds of DT
Remainder AMRAP Wallballs
**Score will be amount of WallBalls completed and the end of the three rounds.***
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 Kettlebell Snatches (53/35)
-24 Wallballs (20/14)
-24 Pistols
-24 Pull-Ups
-24 Burpees
-24 Deadlifts (Body Weight)
-24 Dips
-24 Box Jump Overs (24/20)
-24 Overhead Kettlebell Lunges (53/35)
155m Yoke Carry (Body Weight)
