WOD BLOG

CC  on Burnet Rd. WOD: Skill/Mobility Muscle Ups 5 Rounds: 10 Pistols(alternating) 10 Ring Dips 10 GHD Situps CC Women's Only on Burnet Rd. WOD: 8 Rounds: 5 Hang Clean to Thruster 200m run rest CCATX at 5 Fitness WOD: …

8/1 WOD

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CC on Burnet Rd WOD:  Benchmark “CC Flyers” Run 400 m 12 OH Squats 21 Box Jumps CCATX at 5 Fitness WOD:  skill - hollow body/superman - tabata WOD 15 min AMRAP 5 BB strict press (M95/W65) 5 squat clean 200…

7/31 WOD

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Benchmark Run 400 m 12 OH Squats 21 Box Jumps

CC Flyers

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5 x 7 Deadlift @ 1/2 of 1 rep max + medium band resistance THEN Partner WOD 5 rounds 30 Sit Up OH Med Ball Throw (total reps) 30 Partner Alt Wall Ball 200m Run w Med Ball (20/14)

Partner WOD

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5 x 7 Deadlift @ 1/2 of 1 rep max + medium band resistance THEN 9 min AMRAP 50 Double Under 3 Snatch (155/115)

AMRAP

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Benchmark (retest) 12-9-6-3 SDHP (155/105) Shoulder to OH

Benchmark (retest)

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Benchmark (retest) 3 Hang Power Cleans (185/115) 6 Box Jumps (24/20) 12 Toes 2 Bar 3 Front Squats (185/115)

Benchmark (retest)

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Ladder 3/1, 5/1, 7/1, 9/1, 7/1, 5/1, 3/1 Back Squat (185/135) 100m Sprint

The Ladder

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5 x 5 Hang Squat Cleans (no drops) THEN For Time: 30 Burpees 30 Push Ups 30 Pull Ups 15 Burpees 15 Push Ups 15 Pull Ups

Trifecta of Awesomeness

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5 x 5 Hang Squat Cleans (no drops) THEN 7 min AMRAP 8 total reps Jumping Split Lunge 10 Push Ups

7 Minute AMRAP

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