WOD BLOG

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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Burnet Rd & South WOD: Strength: 7x1 Clean and Jerk THEN Total Reps: @75/55 1 min OH Squat 1 min Strict Press 1 min Rest 1 min Back Squat 1 min Push Press 1 min rest 1 min Thruster Burnet…

8/10 WOD: One on One on One

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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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