by MTCF | Mar 29, 2024 | Uncategorized
Strength: EMOM x 9:00 1 Clean and Jerk Building in Weight WOD: For Time* 10-20-30 Clean and Jerk 115/75 5-10-15 Handstand Push Ups *4 Bar Facing Burpees OTM until completion 18 Min Cap PARTNER WOD For Time* 60 Clean and Jerk 115/95 60 Handstand Push Ups *4 Synchro Bar...
by MTCF | Mar 28, 2024 | Uncategorized
Strength: Front Squat Every 2:00 for 12:00 complete a set 5-5-4-4-3-3 WOD: RX: 60 Front Squats 95/65 40 Deadlifts 95/65 20 Front Rack Lunges 95/65 *Each break complete a 100m Run 15 Min Cap Fitness: 60 DB Front Squats (athlete choice of weight) 40 DB Deadlifts 20...
by MTCF | Mar 27, 2024 | Uncategorized
WOD: RX: Every 4:00 for 16:00 15/12 Calorie Bike (Row/Ski) 50 Crossover Singles 50′ Handstand Walk (or 5 Wall Walks) Fitness: Every 4:00 for 16:00 12/9 cal bike 50 Crossover Singles / 50 Single Unders 3 Walk Walks Finisher: EMOM 9 1. 5 Strict Dips + :10 Support...
by MTCF | Mar 26, 2024 | Uncategorized
WOD: RX: On a 35:00 Running Clock: 0:00-20:00 EMOM 20 1. 15/12 (or 12/9) Calorie Row 2. 8-15 Chest to Bar Pull Ups 3. 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch 115/75 4. Rest 20:00-23:00 Rest 23:00-35:00 In 12:00 Establish a Heavy Snatch Single Fitness 1....
by MTCF | Mar 25, 2024 | Uncategorized
Strength: Deadlift Every :90 for 9:00 5 Reps Build across sets WOD: RX: 10 Rounds 10/7 Calorie Bike (Row/Ski) 200m Run 30 Double Unders 26 Min Cap Fitness: 8 Rounds 10/7 Calories on Machine of Choice 200m Run 25 Double Unders / Single...
