by MTCF | Aug 27, 2024 | WOD
Strength: Sumo Deadlift In a 12:00 Window 5-7 Building Sets of 3 Reps Find 3 Rep Max or Heavy 3 for Day WOD: “Backhanded” [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts Directly Into… Max Rounds: 25 Double Unders...
by MTCF | Aug 26, 2024 | Uncategorized
WOD: “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Score us total time, including rest. Accessory; Killer Core 3 Giant Sets For Qualtity: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows Rest 2 Minutes Between Giant...
by MTCF | Aug 25, 2024 | Uncategorized
Strength: Bench Press: 12:00 Running Clock… Find 3 Rep Max WOD: “Party Foul” For Time: 120 Wallballs (20/14) 120/100 Calorie Bike Erg* **Time Cap: 18:00** –Partition As Needed — *Bike Erg Subs * 120/100 Calorie Row * 100/80 Calorie Ski * 100/80...
by MTCF | Aug 23, 2024 | Uncategorized
WOD: “Sleepy Hollow” 15 Rounds x AMRAP 2: [Partner 1] Max Rounds: 5 Box Jumps (24″/20″) 3 Toes to Bar 1 Deadlift (315/225) [Partner 2] Max Calorie Bike Erg [Partner 3] Rest * Pick-up Where Partner Left Off On 5-3-1 * Score Is Total Triplet Reps + Calories...
by MTCF | Aug 22, 2024 | Uncategorized
Strength: Front Squat In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 • 3 Second Pause on way up • Build In Weight WOD: “Shout” 3 Rounds For Time: 500/450 Meter Row 21 Kettlebell Swings (70/53) 12 Thrusters (115/85) Time Cap: 18...
