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WODs – Page 130 – CrossFit Total Control West
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Category Archives: WODs

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9/24/16: Saturday

WODsBy Joe Schinner09/23/2016

9am Oly

10am Wod

9/23/16: Friday

WODsBy Joe Schinner09/22/2016


Back Squat
20RM

For time:

50 x 50% of 20RM
then

4 Rounds for time:

15 Wall-balls
10 Chest to bar pull-ups

200m Run

9/22/16: Thursday: Oly Club 7:30pm

WODsBy Joe Schinner09/21/2016


Every minute for 10 minutes:1 power snatch + 1 hang power snatch + 1 overhead squat
*record heaviest weight*
As many rounds as possible in 12 minutes:

Row for calories (15/12)

Box jumps x 12 (24#/20#)

Squat snatch x 6 (135#/95#)

9/21/16: Wednesday

WODsBy Joe Schinner09/20/2016


Strict Press
5×5
For time:
18-16-14-12-10
Kettlebell swings (70/55)
Toes to bar
100m run

9/20/16: Tuesday: Oly Club 7:30pm

WODsBy Joe Schinner09/19/2016


3  rounds 
1 : 50 double unders
2 : max reps bench (135/95)
3 : 10 pendlay row (135/95)
4 : 1 legless rope climb + 1 rope climb 
5 : max ring dips
6 : rest

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