WOD BLOG

Burnet Rd, South & Westlake WOD: Strength Deadlift 10x1 *fast reps, no more than 30s rest btw sets THEN 3 Rounds: 10 OH Squat 95/65 10 Ring row 10 Burpees 10 Front Squat 95/65 Burnet Rd Women's Only WOD:  Strength…

8/24 WOD: Clean & Jerk

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Burnet Rd, South & Westlake WOD:  Strength: Deadlift 10x1 *fast reps, no more than 30s rest btw sets THEN 2 Rounds: 20 DB Hang Power clean 55/35 20 DB Lunge Steps 55/35 10 HSPUs Burnet Rd Women's Only WOD: Strength:…

8/23 WOD: Deadlift

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Burnet Rd, South & Westlake WOD:  Benchmark (Retest from 6 weeks ago) 3 Rounds: 11 Muscle Ups 7 Box Jump Overs Burnet Rd Women's Only WOD: 15-12-9-6-3  Toe 2 Bar Hang Power Snatch 115/75 Box Jumps 24/20      

8/22 WOD: Box Jumps

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Burnet Rd, South & Westlake WOD: Benchmark (Retest from 6 weeks ago) For Time: 12-10-8 Thrusters (155/105) Muscle Ups Box Jump Overs (24/20 Burnet Rd Women's Only WOD:  AMRAP: 3 HSPU 5 Front Squat 155/105 200 m Run  

8/21 WOD: HSPU

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

8/20 WOD: YAY Burpees

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Burnet Rd, South & Westlake WOD:  Strength: Push Press 3x8 TnG THEN 6 rounds: 8 Alt. DB Snatch 12 Alt. DB Push Up *Switch each rep Burnet Rd Women's Only WOD: Strength: 5x3 Hang Power Snatch THEN "DT" 5 Rounds…

8/17 WOD: Push Press

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Burnet Rd, South & Westlake WOD:  Strength: Push Press 3x8 TnG THEN: 3 Rounds: 21 Med Ball Sit Ups *ball touches above head and in front of feet 15 HR Push Ups 9 Clean Grip DL 275/165 Burnet Rd Women's…

8/16 WOD: Push Press

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Burnet Rd, South & Westlake WOD:  Skill: Muscle Ups 8 Rounds for working time: 5 Hang Squat Clean to Thruster 115/75 200m Run 1 min Rest (Mandatory) Burnet Rd Women's Only WOD: 8 Min AMRAP: 12 KB DL (2/1.5P) 6…

8/15 WOD: Thrusters for All

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Burnet Rd, South & Westlake WOD:  For time: 500m Row  THEN 5 Rounds of: 3 Hang Squat Snatch 135/95 9 Burpees 100 m Run Burnet Rd Women's Only WOD: AMRAP: 21 Double unders 15 Wall Ball 20/14 9 Power Cleans…

8/14 WOD: Row & Run

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Burnet Rd, South & Westlake WOD:  Each partner does a 500m Row (A then B) THEN Complete together for time: 80 Pull Ups 100 Squats 80 Push Ups 100 Double Unders 80 KB Swing 1.5/1 400 m Run 1 partner…

8/13 WOD: Partner Up

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