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    • CFMUC 1905 WOD

      May 20, 2017

      Indian run around the lidl Skill: 3×30 sec HS hold against the wall or HS walk progression. Weighted dips 2 x3, 2, 1, 1, 1, For time buy in 50…

    • CFMUC 1805 WOD

      May 19, 2017

      run 800 m w/ 20/14 lbs Skill: 3×30 sec HS hold against the wall or HS walk progression. 5×5 OHS @ 40 of your snatch 4 rounds of: 20 cal….

    • CFMUC 1705 WOD

      May 18, 2017

      4 times row 20 sec max effort do 10 airsquats very slow Skill: 3×30 sec HS hold against the wall or HS walk progression. In a 16 minute window AMRAP…

    • CFMUC 160517 Weightlifting

      May 17, 2017

      Warm up: Weightlifting cycle snatch A. Power snatch – 75% x 1 x 10 EMOM B. High-hang clean & jerk – 60% x 1 x 10 EMOM C. Front squat…

    • CFMUC 1605 WOD

      May 17, 2017

      3x 20 DU Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. 6×10 m prowler w/100 bzw. 80 kg. WOD 15 min AMRAP 400m…

    • CFMUC 1505 WOD

      May 16, 2017

      Run w/20 m plate around the lidl and back Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: 5×5 Stict Press with 70…

    • CFMUC 140517 WOD

      May 15, 2017

      3x 20 DU Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. WOD Nancy 5 rounds for time of: • 400m run • 15…

    • CFMUC 120517 WOD

      May 13, 2017

      run 800 m Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Weighted Pull Ups, 2x. 3, 2, 1, 1, 1 Wod 5 rounds…

    • CFMUC 110517 WOD

      May 12, 2017

      Run 400 /w 15/10 plate Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: 3, 2, 1, 1, 1, rope climbs. Wod 21…

    • CFMUC 100517 WOD

      May 11, 2017

      800 m run Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. 5×5 Bend over Row at 40% of DL Wod 21 – 15…

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