WOD BLOG

Burnet Rd & South WOD:  Strength: 7x1 Clean and Jerk THEN 3 Rounds: 6 Ground 2 OH 135/95 200 m Run 12 Chest 2 Bar Pull Up Burnet Rd Women's Only WOD:  Strength: 5x3 Front Squat with 2sec pause THEN…

8/9 WOD: C&J

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Burnet Rd & South WOD: Skill/Mobility Muscle Ups Benchmark (retest in 6 weeks) 15-12-9-6-3 Toe 2 Bar Hang Power Snatch 115/75 Box Jump 24/20 Burnet Rd. Women's Only WOD: 2 Rounds: 20 DB Hang Power Clean 55/35 20 DB Lunge…

8/8 WOD: Muscle Ups

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Burnet Rd & South WOD:  Benchmark (retest in 6 weeks) 15 min AMRAP: 3 HSPU 5 Front Squat 155/105 200m Run Burnet Rd Women's Only WOD: For Time: 8 Thrusters (155/105) 8 Muscle Ups 8 Box Jump Overs (24/20)  Westlake…

8/7 WOD: Swings & Cleans

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Burnet Rd & South WOD: 10 Rounds: 1 Deadlift (clean grip) 355/225 5 Pull Ups 10 Push Ups Burnet Rd. Women's Only WOD: For time: 100 KB Swing 1.5/1 50 Wall Ball 25 Burpees Westlake WOD: 3 Rounds: 2 power…

8/6 WOD Pull & Push

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Burnet & South WOD: Strength Front Squat 5x3 with 2s pause @ bottom THEN 8 min AMRAP: 12 KB DL (2/1.5P) 6 KB Thruster (R) 6 KB Thruster (L) Burnet Women's Only WOD: Partner WOD: 60 med ball sit ups…

8/3 WOD Kettlebell Madness

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CC on Burnet Rd WOD:  Strength Front Squat 5x3 with 2s pause @ bottom THEN 10 min AMRAP: 21 Double unders 15 Wall Ball 20/14 9 Power Cleans 135/95 CC Women's Only on Burnet Rd WOD:  Mobility Coaches' Choice 3…

8/2 WOD

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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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