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
40 cal. row

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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
6 Push Jerk

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CFMUC 2306 WOD

Run 800 m

shoulder warm up, hip opener

Skill: Handstand Push Ups

Strength:
log lifts

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 each site) 24/16

write you rounds and reps on the whiteboard

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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 400 m run

write you rounds and reps on the whiteboard

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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
10 Thrusters 42,5/30 kg
buy out 50 burpees

write you rounds and reps on the whiteboard

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CFMUC 2006 WOD

run 400 m with 15/10 kg plate

shoulder warm up, hip opener

Skill: Handstand Push Ups

Strength:
5×10 DL @60 %

WOD:
4 rounds of
10 DB snatches 17.5/12 kg
15 T2B
20 Wall Balls
buy out 50 cal row

write your rounds and reps on the whiteboard

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