by MTCF | Jan 17, 2024 | WOD
WOD: For Time 8 50′ Shuttle Runs (25’ down/back) 80 DB Box Step Overs 24/20″ 50/35 16 50′ Shuttle Runs 40 DB Box Step Overs 32 50′ Shuttle Runs 20 DB Box Step Overs 20 Min Cap Finisher: Pendlay Row In 8:00 Complete 4-5 x...
by MTCF | Jan 16, 2024 | WOD
Strength: Thrusters Every 2:00 for 14:00 30 Double Unders or Single Unders 3 Thrusters Build weight across sets WOD: RX: AMRAP 8 21 Bar Facing Burpees 21 Thrusters 115/75 15 Bar Facing Burpees 15 Thrusters 9 Bar Facing Burpees Max Thrusters in remaining time Fitness:...
by MTCF | Jan 15, 2024 | Uncategorized
Strength: Every :30 for 10:00 1 Power Snatch WOD: 3 Rounds 30 S-DB Lunge Steps 50/35 200m Run 10 Alt. DB Snatch 50/35
by MTCF | Jan 14, 2024 | Uncategorized
Strength: Back Squat w/ :02 Pause Every 2:30 for 15:00 Complete 1 set 3-3-3-3-3-3 build across sets WOD: For Time 30/24 Calorie Row 30 Push Ups 15 Strict Pull Ups 20/16 Calorie Row 20 Push Ups 10 Strict Pull Ups 10/8 Calorie Row 10 Push Ups 5 Strict Pull Ups 12 Min...
by MTCF | Jan 12, 2024 | WOD
Strength: Overhead Squat In 10:00 establish a 5RM Bar comes from the floor Partner WOD: AMRAP 20 80/60 Calorie Bike (Share any way) 60 Slamballs 30/20 60 Overhead Squat 95/65 1200m Run (Alternate 200s) or 1500m Row (Alternate 250s) 30 Slamballs 30 Overhead Squat P1...
