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WODs – Page 185 – CrossFit Total Control West
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Category Archives: WODs

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11/3/15: Tuesday: Oly Club 7:30pm

WODsBy Joe Schinner11/02/2015


Split Jerk
2-2-2-2-2-2
 
then
Iron Curtain WOD 1 
For time:
800m Run
21 Toes To Bar
21 Front Squats (155/95)/(135/75)
15 Chest To Bar Pull-ups/Pull-ups
15 Power Cleans
9 Bar Muscle Ups/Chest To Bar Pull-ups
9 Shoulder To Overhead

  
 
 

11/2/15: Monday

WODsBy Joe Schinner11/01/2015


PRINT and bring your Squat Strong paper with you to class today!

http://www.cftotalcontrol.com/wp-content/uploads/2015/10/squat-strong-program.xlsx

squat strong program

Squat Strong 
Week 1/Day 1
“Waves”
then
8 minutes max wall-balls
*every time you break, perform 5 toes to bar*

  
 
 

10/31/15: Saturday: See Schedule Below:

WODsBy Joe Schinner10/30/2015

  
9am Oly

10am Wod

   
 

10/30/15: Friday

WODsBy Joe Schinner10/29/2015


5 rounds for time:
600m run
10 bench press (205/100)
10 penally row (155/105)
then
for completion:
50 box dips

  

10/29/15: Thursday: Oly Club 7:30pm

WODsBy Joe Schinner10/28/2015


2 rep max overhead squat
then
12 minute amrap
2 overhead squats (135/95)
15 second isometric hold
10 pull-ups
   

 

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