by MTCF | Jan 11, 2024 | WOD
Strength: Squat Clean and Split Jerk EMOM 10 1 Rep then 10:00 to establish a heavy double drop and reset WOD: RX: AMRAP 5 8 S-Arm Devils Press 50/35 12 V-Ups Fitness: AMRAP 5 8 S-Arm Devils Press (any weight) 12 Alternating S-Leg...
by MTCF | Jan 10, 2024 | WOD
Quality Time: On an 8:00 Running Clock… Freestanding HS Hold Progressions -Here are some options: HS on a wall, then pull one foot at a time off the wall. HS to band across rig. HS Hold on the floor w/ spotters. HS Hold on Parallettes for more advanced athletes...
by MTCF | Jan 9, 2024 | Uncategorized
Strength: Deadlift w/ Tempo* In 12:00 Complete 5-5-5-5-5 *Take :03-:05 to lower each rep back to the ground. You should tap the ground and stand right back up with an explosive pull. Build across the sets gradually. WOD: RX: 3 Rounds 15 Chest to Bar 15 Deadlift...
by MTCF | Jan 8, 2024 | WOD
WOD: Squat Snatch With a 12:00 Running Clock For Time 12 Squat Snatch 95/65* 9 Squat Snatch 135/95 6 Squat Snatch 165/115 Build to a Heavy Single in remaining time *See Notes WOD: RX: 4 Rounds 1:00 Max Double Unders 1:00 Max Hang Power Snatch 75/55 1:00 Plank 1:00...
by MTCF | Jan 7, 2024 | WOD
Strength: Front Squat In 16:00 Complete 5-5-4-4-3-3 WOD: RX: AMRAP 10 15 Russian KB Swings 70/53 3 Burpee Box Get Over 30/24″ 15/6, 15/9, etc. Fitness: ELLNESS WOD) AMRAP 10 15 Russian KB Swings 35/26 3 Burpee Box Step Over 20″ 15/6, 15/9,...
