COED Workout

East/West Side Burnet Rd and Downtown:  A. EMOM x 10 (3 hang power clean + 1 Jerk) B. 12-9-6-3 (8 min cap) pull up double unders swings

WOD 4/23/15

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East Side and West Side Burnet Rd and Downtown:  A1. 5x8 split squat 8R/RL A2. 5x3 Wall walks B. 10 Min AMRAP 20 wall balls 20/14 10 in & out paralette 20 r/l dumbell snatch  

WOD 4/22/15

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East Side and West Side Burnet Rd and Downtown:  A1. 5x8 split squat 8R/RL A2. 5x3 Wall walks B. 10 Min AMRAP 20 wall balls 20/14 10 in & out paralette 20 r/l dumbell snatch

WOD 4/21/15

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East Side and West Side Burnet Rd and Downtown:  A. 15 minutes to establish 1 Rep Max C&J B. 2x400 AFAP (fastest time scored)

WOD 4/20/15

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East side and West side Burnet Rd and Downtown:  A. Hang Power Clean | every 30 sec for 7 minutes at 70% B. Front Squats | 5x3 every 2 minutes at 75% C. Push Press | 95/65 EMOM for 5…

WOD 4/17/15

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East Side and West Side Burnet Rd and Downtown:  A. 800 m run B. pull ups (2min max effort) C. Sit ups (2min max effort) D. push ups (2min max effort) E. Double unders (2min max effort) F. KB swings…

WOD 4/16/15

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East Side and West Side Burnet Rd and Downtown:  15 minute time cap- 50 walking lung 20 bent over row 95/65 50 WL 20 HPWRCL 95/65 50 WL 20 PJ 95/65

WOD 4/15/15

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East Side and West Side Burnet Rd and Downtown:  A. Deadlift 6x2 @ 80% every 2 minutes B. 4 Rounds 10 T2B 5 Hang Clean 135/95 30 Double Unders

WOD 4/14/15

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East Side and West Side Burnet Rd and Downtown:  A: Back Squat (5x5) 15min Time Cap.Athletes: Every 2 minutes complete 5 reps of Back Squats. Complete a total of 5 working sets. The heaviest set of 5 reps will be recorded. B: Metcon (AMRAP…

WOD 4/13/15

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East Side and West Side Burnet Rd and Downtown:  A1. E60S 5 strict pull ups A2. 6R/6L weighted step ups B. FOR TIME 400 m run 50 BB push press 45/35 200 m run 25 bb jer 65/55 100 m…

WOD 4/10/15

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