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Comments Off on November 1 2018

November 1 2018

CFO WOD: Back Squat 4@60%, 4@70%, 4x4@80% Snatch Grip Deadlift 3@95%, 3@100%, 3x3@105% 500m row TT

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Comments Off on October 31 2018

October 31 2018

CFO WOD: Gymnastic skill session 3x 10 VUps 10 Rhythym Kip Swings 15 Min E3 Min 30 Double Unders 15 T2B *every break = 5 Burpees right then and there. Accessories: 50 Gymnastic Push Ups 50 ABMAT Sit Ups

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Comments Off on October 30 2018

October 30 2018

CFO WOD: Back Squat 4@60%, 3@70%, 3x3@80% Power Snatch 3@60%, 3@70%, 3@75%, 2x3@80% Floor Press 5@60%,5@70%,3x5@85%

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Comments Off on October 29 2018

October 29 2018

CFO WOD: Front Squat 5@60%, 4@70% 4x4@80% Power Clean 5@60%,4@65%, 4@75%, 2x4@85% Push Press, 3@60%, 3@70%, 6x3@85% Acessories 100 Hollow Rocks in as few sets as possible

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Comments Off on October 27 2018

October 27 2018

CFO WOD: For time 30/20/10 Hang Clean Shoulder to OH Pull up *every break = 100m run

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Comments Off on October 25 2018

October 25 2018

CFO WOD: Back Squat 5@60%,4@70%,4x4 80% Clean grip Deadlift 3@95%,3@100%, 3x3@105% 500m Row Time TriAl

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Comments Off on October 24 2018

October 24 2018

CFO WOD: Gymnastic session 3x 5/4/3/2/1 Bottom of dip swings Top of dip swings Or 3x Bottom of dip hold Max top of dip hold 20 Min OTM 1) max cal assault Bike 2) Ring DipS

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Comments Off on October 23 2018

October 23 2018

CFO WOD: Front Squat 5@60%, 4@70%,4x3@80% Power Clean 60%/3, 3@70%,3@75%2x3@80% Floor Press 5@60%, 5@70%,3x5@85%

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Comments Off on October 22 2018

October 22 2018

CFO WOD: Back Squat 5@60%,4@70%,4x4 80% Power Snatch 5@60%, 4@65% 4@ 75%, 2x4@85% Press 5@60%, 5@70%, 3x5@85% Accessories: 3x Max Push Ups 30 sec rest Max Hollow Rocks 30 sec rest

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Comments Off on October 18 2018

October 18 2018

CFO WOD: 20 Min OTM 1) 200m rum 2) 10 Burpees to 6” target 50 Cal Bike TIme Trial

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