WOD BLOG

  EAST side Burnet Rd and Downtown: BENCHMARK 3 Rounds of "Barbara" 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats * 2 Min Rest* WEST side Burnet Rd and Downtown: BENCHMARK 10-8-6-4-2 Deadlift (185/135) 20-16-12-8-4 Game…

9.23 WOD: Benchmarks

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  EAST side Burnet Rd and Downtown: A) 5 x BB Complex AHAP 5 Deadlifts 1 Hang Power Clean 3 Front Squats 1 Cluster * Must be completed without setting BB down B) 3 Rounds: 1m max BB Push press…

9.20 WOD: BB Complex

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  EAST side Burnet Rd and Downtown: A) 5 sets of BB complex @ AHAP: 5 Deadlifts 1 Hang Power Clean 3 Front Squats 1 Cluster *All reps must be completed w/o setting BB on floor B) 3 Rounds: 1min…

9.19 WOD: BB Complex

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  EAST side Burnet Rd and Downtown: A) 5 sets of: 3 Dual KB Cleans @ AHAP 5 Sub-Max-Effort Box Jumps(Tell athletes to think 80% of 1rm height) B) 3 Rounds: 16 Walking Lunges w/ Dual KBs in Front Rack…

9.18 WOD: Kettlebells!

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  EAST side Burnet Rd and Downtown: 4 Rounds as follows: RD1 = Row 500m/20 Thrusters @ 95/65 RD2 = Row 250m/15 Thrusters @ 115/80 RD3 = Row 500m/10 Thrusters @ 135/95 RD4 = Row 250m/5 Thrusters @ 155/110 WEST…

9.17 WOD: Row Row Row…Row

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EAST side Burnet Rd and Downtown: A) EMOM x 6: 7 American Swings @ 53/35 7 Squat Jumps *Rest 2min* B) 4 x 100m Sprints @100% Effort Rest = Walking back to start or 45sec C) For Time: 500m Row…

9.16 WOD: EMOM

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EAST side Burnet Rd and Downtown: A) 7x2 OHS - Perfect Form B) For Time: 800m Run 30 Hang Power Snatches @ 115/80 800m Run WEST side Burnet Rd and Downtown: A) 3 sets: Run 400m 10 Breathing Back Squats…

9.13 WOD: OHS

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EAST side Burnet Rd and Downtown: A) 7x2 OHS - Perfect Form B) 5 Rounds: 15 Heavy Russian Swings  10 Box Jumps @ 30/24 5 Strict HSPUs/3 Wall Walks WEST side Burnet Rd and Downtown:  A) 3 sets: Run 400m…

9.12 WOD: OHS

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EAST side Burnet Rd and Downtown: A)10mins to Find 1RM: Power Clean & Jerk B) EMOM x 10: 2 Power Clean & Jerks @ 70-75% 3 Burpees WEST side Burnet Rd and Downtown: A) 3 sets of DB complex: 10…

9.11 WOD: Clean and Jerk

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EAST side Burnet Rd and Downtown: A) 3 Rounds: 21 American Swings @ 53/35 12 Ring Rows Rest 2min B) 21-15-9 Goblet Squat @ 53/35 Ring Dips WEST side Burnet Rd and Downtown: 4 Rounds as follows: RD1 = Row…

9.10 WOD: Kettlebell Fun

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