by MTCF | Aug 18, 2022 | Uncategorized
Strength: Back Squat EMOM 10 1 Rep Start light and add a little weight each round WOD: “Pistol Pete” For Time 30 Thrusters 45/35 20 Box Jump Overs 24/20″ 30 Thrusters 45/35 Rest 2:00 30 Pistols 20 Box Jump Overs 24/20″ 30 Pistols Rest 2:00 30 Thrusters...
by MTCF | Aug 17, 2022 | Uncategorized
WOD: “Trailside” For Time* 1000m/900m Row 15 Bar Muscle Ups (or Pull Ups) 75 OH Plate Lunge Steps 45/25 15 Bar Muscle Ups (or Pull Ups) *Every 2:00 including 0:00 complete :30 Tall Plank Hold 24 Min...
by MTCF | Aug 16, 2022 | Uncategorized
STRENGTH: T&G Squat Cleans: EMOM 4 3 Reps EMOM 4 2 Reps EMOM 4 1 Rep WOD: “Keep Climbing” 5x AMRAP 2 / 1:00 Rest* 35 Double Unders 3 Wallballs 20/14 35/6, 35/9, 35/12, etc… *Pick back up where you leave off each...
by MTCF | Aug 15, 2022 | Uncategorized
WOD: “Why Isabel?” 30 Snatch 135/95 then 100/80 Calories for time on Machine of choice* 15 Min Cap *Can Sub a 1 Mile Run for the 100/80 Cals Post Wod Strength: Bench Press Every 3:00 for 12:00 10 UB Reps Increase load across sets if...
by MTCF | Aug 14, 2022 | Uncategorized
STRENGTH: Front Squat Every :90 for 12:00 (8 Sets) Complete 3 Reps –Build across sets– WOD: “Climb the Ladder” AMRAP 16 2 Ring Muscle Ups* 10 Air Squats 15/12 Calorie Row 4/20/15(12), 6/30/15, 8/40/15, etc… *Athletes that don’t have Ring Muscle...
