by MTCF | Apr 4, 2024 | Uncategorized
Strength: Back Squat Every 2:00 for 10:00 Complete a set of: 5-4-3-2-1 Build to a heavy single for day. WOD: “Have A Ball” On the 3:00 x 5 Rounds: 50-40-30-20-10 Wallballs (20/14) Max Calorie Row...
by MTCF | Apr 3, 2024 | Uncategorized
WOD; “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg Directly Into… 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg Time Cap: 28 Minutes
by MTCF | Apr 2, 2024 | Uncategorized
Strength: Deadlift Every 2:00 for 10:00 Complete 3 Reps Building in weight and controlling barbell back to floor WOD “Power-Up” 10 Rounds For Time: 200 Meter Run 10-1 Power Cleans (135/95) Time Cap: 18...
by MTCF | Apr 1, 2024 | Uncategorized
WOD: “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) Time Cap: 25 Minutes
by MTCF | Mar 31, 2024 | Uncategorized
Strength: Strict Press Every 2:00 for 10:00 Complete a set of 5-4-3-2-1 Building to a heavy single for the day WOD: “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg (or other machine/run see notes) 10 Hang Snatches,...
