by MTCF | Feb 15, 2024 | Uncategorized
Strength: Hang Squat Clean 14:00 to establish a 1RM WOD: RX: 3 Rounds 20 Alt Pistols 15 Chest to Bar 10 Power Cleans 115/75 14 Min Cap Fitness: 3 Rounds 20 Jump Squats 15 Pull Ups (any variation) 10 DB Hang Cleans...
by MTCF | Feb 14, 2024 | WOD
WOD: RX: 2 Rounds 800m Run or Machine of Choice (adjust accordingly) 50 Overhead Plate Lunge Steps 45/25 50 KB Swings 53/35 20 Min Cap Fitness: 2 Rounds 400m Run or machine of choice (adjust accordingly) 50 Lunge Steps 50 KB Swings (any...
by MTCF | Feb 13, 2024 | Uncategorized
WOD: 4x AMRAP 2 / 2:00 Rest 15/9 Calories on Echo/AAB (or 200m Run) Max Rep Snatch 135/95 (Power or Squat) Finisher: For Completion Every 2:00 for 10:00 100′ Farmers Carry (AHAP) 10 Barbell Bent Over Row Both movements in same window...
by MTCF | Feb 12, 2024 | Uncategorized
Strength: Back Squat Every 3:00 for 15:00 Complete a set 2-4-6-8-10 *Warm up to a heavy double then try to stay as close to your starting weight as possible while adding reps to each set WOD: RX: For Time 500m Row then 15-12-9-6-3 Front Squat 135/95 Toes to Bar 14...
by MTCF | Feb 11, 2024 | Uncategorized
Strength: Every 1:30 for 15:00 Complete 3 Deadlifts Slowly Building in Weight WOD: “Dwow’s Birthday WOD” 3 RFT 3 DL 305/215 11 pull ups 21...
