by MTCF | Jan 29, 2024 | Uncategorized
Strength: Every 2:00 for 10:00 5 Deadlifts Building in weight WOD RX: For Time 80 Double Unders 30 Deadlift 185/125 40 Toes to Bar 20 Deadlift 225/155 20 Bar Muscle Ups 10 Deadlift 275/185 16 Min Cap Fitness: 80 Single Unders 30 KB Deadlift 53/35 40 Sit Ups 20 KB...
by MTCF | Jan 28, 2024 | WOD
Strength: Hang Squat Snatch EMOM 5 2 Reps Every 2:00 for 10:00 2 Reps WOD: RX: 3 Rounds 15/12 Calorie Row 15 Hand Release Push Ups 20 Alternating Pistols (or Lunge Steps) 15 Hand Release Push Ups 1:00 Rest 15 Min Cap Fitness: 3 Rounds 15/12 Calorie on machine of...
by MTCF | Jan 26, 2024 | Uncategorized
WOD: Back Squat Every 3:00 for 12:00 10-10-10-10 Partner WOD: 20 Rounds* In 1:00 complete 8/6 Calorie Bike (Sprint) Max Burpees *Alternate full rounds with a partner, your score will be total team...
by MTCF | Jan 25, 2024 | WOD
Strength: Clean & Jerk EMOM 12 1 Rep WOD: RX: AMRAP 12 60 Double Unders 20 Wall Balls 20/14 5 Bar Muscle Ups Fitness: AMRAP 12 60 Single Unders 20 Wall Balls (any weight) 10 S-Arm Ring Rows...
by MTCF | Jan 24, 2024 | WOD
WOD: Teams of 2… 3 Rounds for Time: 250/225 Meter Row* 500/450 Meter Row 750/675 Meter Row Time Cap 40:00 Score is total time for 3 rounds. If Athletes hit Time Cap Score is Rounds + Meters. One Partner Rows while other holds Slamball (30/20). Switch after...
