FAFO Monthly Workout | August

FAFO Nation!

What do you think of our one-off logo tee below?

We are doing something really cool starting this month.

You can't buy them...

But do our monthly workout... Tag us on IG and you win it!

We are giving one away ... and only one each month.

Each month's tee will be unique and different.

To enter... Just tag us doing our monthly workout on IG and that tag will automatically enter you to win.

At the end of each month we will pick a winner at random. First drawing Aug 31st so get cracking.

Good Luck, Stay Safe

-WODdoc

P.S. If you do want to buy a tee and support the channel you can buy our official training training tee by CLICKING HERE 🫶🏼

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Hang on and Pew...

Required Equipment

• Barbell (95/65) (can sub dumbells or kettlebells)

• Pistol

Complete the following:

21 Hang Clean (95/65)

10 Pistol

15 Hang Clean (95/65)

10 Pistol

9 Hang Clean (95/65)

10 Pistol

Target:

3 - 1/4 sheet of paper 8x11 printer paper as target.

Pistol Target Distance: 15 yrds (45ft)

Loudout:

3x10 Pistol

Firing Position:

Free-standing non-supported

Setup:

• Place targets (4 1/4 peaces of paper) downrange stapled at shoulder height.

• Measure from targets up-range 45ft --> Mark firing line.  

• Set your pistol at the firing line (can be on box or table).

• Place your barbell behind the firing line.

Instructions:

1. Athlete will start standing with barbell on ground behind the firing line.

2. On go: athlete will pick up the barbell and perform 21 hang cleans.

3. Load and fire 10 pistol shots free standing/unsupported.

4. Perform Clearing Procedure

   - Remove magazine

   - Close bolt/slide

   - Point firearm downrange and pull trigger

   - Place rifle/pistol down

   - Raise both hands and yell out loud "clear!"

5. Repeat for rounds 15 and 9.

6. Time stops following final clearing procedure.

Scoring:

Time + Misses (10 sec/miss)

Remember Tag us on IG @fitnessandfirearmsONLINE to win this months one-off tee!

HAVE FUN!

POST YOUR SCORES IN THE COMMENTS BELOW!

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