COED Workout

Burnet Rd and Downtown:  A.: Back Squat (5 X 3 ) B.: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 15 DB single arm OH Walking lunge 55/35 5R/5L single are DB SN 55/35 5 Ring dips

WOD 5/8/15

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Burnet Rd and Downtown: A.: Overhead Squat (You will have 10 min to work up to a heavy single.) B.: Metcon (Time) 3 rds 10 Power Snatch 95/65 10 Pull ups 400m Run  

WOD 5/7/15

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A. Metcon (Time) Every 3 Minutes x 5 3 Cleans 185/135RX+ 155/105 6 Dead Lifts 9 Toes to Bar

WOD 5/6/15

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A: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20"  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

WOD 5/4/15

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Burnet Rd and Downtown WOD:  a. 10 min to find a heavy single front sq b. for time: 10-1, 1-10 Russian swing 32/24 pull up

WOD 5/1/15

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Burnet Rd and Downtown WOD:  EMOM X 10 a1. strict press - bb - off rack 5x3 a2. strict pull up - add wt if able 5x5 alt between exercise every min B. 3rds for time 400m run 15 pwr…

WOD 4/30/15

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WOD for Burnet Rd and Downtown:  2rds for time: 30 wall ball 20/14 30 Front rack alt lunge  - 95/65 R/L =2 30 dead lift 30 push ups

WOD 4/29/15

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A: Annie (Time) 12 minute time cap  50-40-30-20-10 Double-unders Sit-ups

WOD 4/28/15

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A: Metcon (Distance) 10 minutes to establish Max Height Box Jump B1: Metcon (Time) 400m Run Mark your 400m Run and go Immediately  into section B2 B2: Metcon (Time) 15-10-5 reps Burpee Box Jump 24/20" Ground to Over Head 115/85# 12 minute time cap for both…

WOD 4/27/15

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East/West Side Burnet Rd and Downtown:  A. EMOM x 10 (2 Hang Power Clean + 2 snatch grip PP) B. 5 Rounds russian swings plate jump over 200m plate carry

WOD 4/24/15

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