blog Blogs CFMUC 300617 WOD 5x rowling shoulder warm up, hip opener Skill: power cleans (medball cleans) Strenght: 3x 20 sec Handstand hold against the wall WOD: 3 rounds for time: 5 Pwr Cleans 50/30 kg 10 Wall Balls 15 push ups 20 sit ups ...Read More CFMUC 290617 WOD Run 800 m shoulder warm up, hip opener Skill: power cleans (medball cleans) Strength: log lifts https://www.youtube.com/watch?v=OrrPuoEZSHs WOD: 5 rounds of 10 box jump overs 10 push ups 10 wall balls 10 pull ups ...Read More CFMUC 280617 WOD run 400 m with 15/10 kg plate shoulder warm up, hip opener Skill: power cleans (medball cleans) Strength: 5x2 power clean @60 % WOD 5 rounds of run 400 m 5 pwr cleans 50/35 kg 25 DU ...Read More CFMUC 270617 WOD run 400 m with 15/10 kg plate shoulder warm up, hip opener Skill: power cleans (medball cleans) Strength: weighted dips 3, 2, 1, 1, 1 WOD “DT” (light) 5 Rounds For Time: 12 Deadlift (60/45 kg) 9 Hang Power Clean ...Read More CFMUC 260617 WOD run 400 m with 15/10 kg plate shoulder warm up, hip opener Skill: power cleans (medball cleans) Strength: 5 x 10 prowler push WOD Karen 150 wallballs 9/6 kg for time ...Read More CFMUC 2506 WOD Run 800 m shoulder warm up, hip opener Skill: Handstand Push Ups Strength: log lifts https://www.youtube.com/watch?v=OrrPuoEZSHs WOD: 5 rounds of 10 box jump overs 10 push ups 10 wall balls 10 pull ups ...Read More CFMUC 2306 WOD Run 800 m shoulder warm up, hip opener Skill: Handstand Push Ups Strength: log lifts https://www.youtube.com/watch?v=OrrPuoEZSHs WOD: 3 rounds of 10 burpees 20 kb swings 24/16 10 pull ups 20 kb cleans 24/16 10 t2b 20 single kb swing (10 ...Read More CFMUC 2206 WOD Run Indian Run around the Lidl shoulder warm up, hip opener Skill: Handstand Push Ups Strength: 5 rounds of Cindy WOD: buy in 400 m run 27 - 15 - 9 Clean and Jerk 50/40 kg pull ups buy out ...Read More CFMUC 2106 WOD run 400 m with 15/10 kg plate shoulder warm up, hip opener Skill: Handstand Push Ups Strength: 5 rounds of 10 m prowler push alternating with 5 man maker 17,5 / 12 kg WOD: 6 rounds of 20 cal row ...Read More CFMUC 2006 WOD run 400 m with 15/10 kg plate shoulder warm up, hip opener Skill: Handstand Push Ups Strength: 5x10 DL @60 % WOD: 4 rounds of 10 DB snatches 17.5/12 kg 15 T2B 20 Wall Balls buy out 50 cal row ...Read More