WOD BLOG

Burnet Rd EAST Side, South & Westlake WOD: Strength: EMOM for 5 min perform: 1 Power Clean @ 70% of Power Clean Max 1 Clean @ 70% of Power Clean Max *Rest for 1 min EMOM for 5 min perform:…

9/20 WOD: EMOM

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Burnet Rd EAST Side, South & Westlake WOD:  Benchmark (retest from 6 weeks ago) 15-12-9-6-3 Toes 2 Bar Hang Power Snatch (115/75) Box Jump (24/20) Burnet Rd WEST Side WOD: 3 Rounds: 1/2 Tabata Push Ups, 5min AMRAP 3/3SA KB…

9/19 WOD: Toes 2 Bar

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Burnet Rd EAST Side, South & Westlake WOD:  Benchmark (retest from 6 weeks ago) 15 min AMRAP 3 HSPUs 5 Front Squats (155/105) 200m Run Burnet Rd WEST Side WOD: 3 Rounds: 400m Run 10 Power Clean/Front Squat/Push Jerk (135/95)…

9/18 WOD: Benchmark

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Burnet Rd EAST Side, South & Westlake WOD: Run 400m or Row 500m 3 Rounds: 15 KB SDHP (2/1.5 p) 30 Games Standard Pushups 45 Abmat Sit Ups Run 400m or Row 500m (do what you missed at beginning) Burnet…

9/17 WOD: Run/Row

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Burnet Rd EAST Side, South & Westlake WOD: STRENGTH 3x10 Heavy Breathing Squats @ 70% of 1RM *Take 3 deep, slow breaths between each set *Rest at least 2 min between each set THEN “The Finisher” Relay Prowler Pushes (heavy)…

9/14 WOD: Heavy Squats

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Burnet Rd EAST Side & South WOD:  Strength: 3x10 Heavy Breathing Squats @ 70% of 1RM *Take 3 deep, slow breaths between each set *Rest at least 2 min between each set THEN “The Finisher” Relay Prowler Pushes (heavy) &…

9/13 WOD: Heavy Squats

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Burnet Rd EAST Side, South & Westlake WOD:  “KB Gran” Grace + Fran 21-15-9 Dual KB Clean to Thruster (1.5/1 pood) Pull Ups Burnet Rd WEST Side WOD: 200m Walking Lunge 15-12-9 DL@155 Prowler Sprint (50/90) 200m Walking Lunge **Burnet…

9/12 WOD: KB Gran

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Burnet Rd EAST Side, South & Westlake WOD:  3 Rounds: 400m Run 3 Muscle Ups 6 HSPUs Dual KB Front Rack Carry 50 ft Burnet Rd WEST Side WOD:   Benchmark (retest from ago) AMRAP 3 HSPUs 5 Front Squats…

9/11 WOD: HSPU

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Burnet Rd Right Side, South & Westlake WOD:  2 Rounds for Time: 50 KB Swings (1.5/1 p) 40 BB Push Press (45/35) 30 Jumping High Bar Back Squats (45/35 20 Pullups 10 Burpee to Jumps over box (24/20) *Rest 3…

9/10 WOD: Run or Row

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Burnet Rd, South & Westlake WOD:  Strength: FloorPress3-3-3-3-1-1-1 THEN Tabata: Med Ball Cleans (20/14) Line Sprints (sidewalk to gym) *16 total rounds of Burnet Rd. Women's Only WOD:  Strength: 3x10 Heavy Breathing Squats @ 70% of 1RM *Take 3 deep,…

9/7 WOD: The Ladies Finisher

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