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  • CFMUC 090517 Weightlifting

    May 10, 2017

    Warm up: Weightlifting cycle clean & jerk A. Power clean + hang clean + power jerk – 70% (of clean) x 4 sets B. Jerk dip squats – 90% (of…

  • CFMUC 090517 WOD

    May 10, 2017

    3 x 20 DU Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. 5×5 Frontsquat at 80 % Wod 3 rounds of: 10 clean…

  • CFMUC 080517 WOD

    May 09, 2017

    Pizza Duck Walk Game Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. 4 Rounds of AMRAP 1 min max push ups 1 min…

  • CFMUC 050517 WOD

    May 08, 2017

    Run 800 m Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: 2×2 rope climbs WOD: 10 pull ups 10 push ups 10…

  • CFMUC 050517 WOD

    May 08, 2017

    Run 800 m Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: 2×2 rope climbs WOD: 5 rounds of 20 m prowler push…

  • CFMUC 0505 WOD

    May 06, 2017

    Run 800 m Animal Farm Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: Yoke Carry to max weight. (20 min) WOD: AMRAP 10 min 5…

  • CFMUC 040517 WOD

    May 06, 2017

    Run 800 m Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Session #1 – SPP (Conditioning) A. For time 12 – 9 –…

  • CFMUC 280417 WOD

    May 03, 2017

    Run 800 m Shoulder warm up Skill: 3×30 sec HS hold against the wall or HS walk progression. Strength: @ 75 % 5×5 DL WOD: 5 rounds for time of:…

  • CFMUC 020517 Weightlifting

    May 03, 2017

    Warm up: Weightlifting cycle snatch A. Power snatch + hang power snatch + 2x snatch balance – 70% (of power sn.) x 4 sets B. Push press + power jerk…

  • CFMUC 280417 WOD

    May 02, 2017

    Run 800 m Skill: 3×30 min HS hold against the wall or HS walk progression. Strenght: Partner up 5×5 Bench Press @75 Prozent Act 1: 6 Minute AMRAP • 15…

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