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WODs – Page 213 – CrossFit Total Control West
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Category Archives: WODs

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5/22/15: Friday

WODsBy Joe Schinner05/21/2015

   

 

SKILL
accumulate 5 mins in L-sit
METCON
3 rounds
15 strict ring dips
20 strict pull-ups
25 push-ups
30 strict sit-ups

  

5/21/15: Thursday: Oly Club Tonight at 7:30pm

WODsBy Joe Schinner05/20/2015

 

 

STRENGTH

20 rep squat cycle

week 6/day 2

METCON

“Karen”

150 wall-ball (20/14)

   

 

5/20/15: Wednesday: Yoga Tonight at 7:30pm

WODsBy Joe Schinner05/19/2015

   

  
    

STRENGTH

5 sets

full snatch + 4 ohs

METCON

for time

200 double unders

3 rounds

21 toes to bar

15 bar facing burpees

9 power cleans (135/95)

  

5/19/15: Tuesday: Oly Club Tonight 7:30pm

WODsBy Joe Schinner05/18/2015

STRENGTH

10×4 banded strict press

:30 rest between sets

then

5×10 strict press at 50% of 1rm

METCON

for time

1000m row

3 rounds

20 ring push-ups

15 box jumps (30/24)

10 push press (135/95)

  

  

5/18/15: Monday:

WODsBy Joe Schinner05/17/2015

STRENGTH

20 rep squat cycle

week 6/day 1

METCON

10 min emom

5 burpees

ME thrusters (95/65)

  

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