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News and announcements
WOD 4.2.2022
04
February
2022
a) Strenght - Glute III.
- Front Rack Lunges, 3x16
- 1 - Kett. Deadlift, 4x8
b) 6 x E3MOM of:
5 Target Barpee
10 Toes to Bar
15/12 cal Air Bike
c) Accesory
- DB's Bench Press
6x4 @AHAFA
WOD 15.7.2020
14
July
2020
a) 20min Practise Strict MU .
b) 10min AMRAP of:
1-2-3-4... Muscle Ups
19-18-17-16... Down Up
WOD 11.7.2020
11
July
2020
Team of two person – 16min AMRAP of:
3-6-9-12-15-... Toes to Bar
3-6-9-12-15-... Wall Ball 9/6
3-6-9-12-15-... Double Unders
WOD 10.7.2020
11
July
2020
10-7-2020 MG
12min EMOM, 20sec. On/ 40sec. Off:
1st.: Assault Bike (ME cal.)
2nd.: Target Burpee (ME Reps)
WOD 4.7.2020
04
July
2020
6 Rounds for time of: 2-5m HS Walk 10 T2B 10 Dual Kettlebell Deadlift 20/12
WOD 3-7-2020
03
July
2020
TEST - 10min AMRAP of:
Assault bike (ME cal.)
WOD 2.7.2020
01
July
2020
3 sets of:
1min ME cal. Row
1min ME OHS 20/15/10
1min ME Burpee over empty
Barbell
3min Rest
wod 1.7.2020
01
July
2020
"MICHAEL" - 3 Rounds For
time of:
800m Run
50 Back Extension
50 Sit Ups
WOD - 30.6.2020
30
June
2020
10min EMOM of:
1x P. Clean + 1x Sq. Clean
@70-75 of your 1RM Clean
WOD - 29.6.2020
29
June
2020
Mexický den v CCFO
Team of two person – 12min AMRAP of:
20cal. Assault Bike
20 Knee2Chest
20m SlamBall Carry
20 Kettlebell swing
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