by MTCF | Aug 4, 2024 | WOD
Strength: Strict Press In a 12:00 Window 5-7 Building sets of 3 Reps Find 3RM or Heavy 3 for day * Build In Weight WOD: “Frosted Flakes” For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) KG | (70/47) Time Cap: 18...
by MTCF | Aug 2, 2024 | Uncategorized
WOD: “GritR-Done” [TEAMS OF 3] AMRAP 30: 120 Dumbbell Snatches (50/35) 90 Toes to Bar 60 Burpee Box Jump Overs (24″”/20″”) SEE NOTE FOR INDIVIDUAL VERSION
by MTCF | Aug 1, 2024 | WOD
Strength: On the 3:00 x 3 Sets: 3 Back Squats • 3 Second Pause • Build In Weight • Pause at parallel on the way up WOD: “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Medicine Ball:...
by MTCF | Jul 31, 2024 | Uncategorized
WOD: “Lost in Translation” 5 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Push-ups 1,000/900 Meter Bike Erg* Time Cap: 30 Minutes * Bike subs: • 500/450m Row • 400/360m Ski • 400m Run • 25/20 Calorie...
by MTCF | Jul 30, 2024 | WOD
Strength: Deadlift On the 3:00 x 3 Sets: 3 Deadlift • 3 Second Pause • Build In Weight • Pause at the knee on the way up WOD: “Bell” 3 Rounds For Time: 21 Deadlifts (135/95) 15 Pull-ups 9 Front Squats Time Cap: 15:00 Air Force Senior Airman Bryan R. Bell, 23, of...
