by MTCF | Jan 23, 2024 | WOD
Strength: T&G Power Snatch In 13:00 Complete 5-5-4-4-3-3-2 WOD: RX: 3 Rounds 30 Box Jumps 24/20″ 15 Power Snatch 95/65 1:00 Rest 14 Min Cap Fitness: 3 Rounds 25 Box Jumps 20″ 20 DB Snatch 35/20 1:00...
by MTCF | Jan 22, 2024 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps WOD: RX: For Time 50 Ab Mat Sit Ups straight into 10 Rounds 5 Bar Facing Burpees 3 Power Cleans 185/155 straight into 50 Ab Mat Sit Ups 16 Min Cap Fitness: For Time 40 Ab Mat Sit Ups straight into 8 Rounds 5 Burpees 5...
by MTCF | Jan 21, 2024 | WOD
Strength: Front Squat In 14:00 Complete 5-5-3-3-1-1 WOD: RX: For Time 1000/900m Row 45 Front Squats 135/95 30 Pull Ups 15 Min Cap Fitness: For Time 750m Row 45 Goblet Squats 35/20 30 Ring...
by MTCF | Jan 19, 2024 | WOD
WOD: “Holleyman” Thirty rounds of: •5 Wall ball shots, 20 pound ball •3 Handstand push-ups •225/155 pound Power clean, 1 rep
by MTCF | Jan 18, 2024 | Uncategorized
For Quality: Single Leg Deadlifts + Russian Twists In 10:00 complete 3 Sets of 12-15 Reps (each leg) 3 Sets of 15-20 Russian Twist w/ DB or Medball of choice WOD: RX: Every 5:00 for 20:00 24/16 Calorie Bike 18 S-DB Hang Clean and Jerk 50/35 12 Toes to Bar Fitness:...
