by MTCF | Dec 29, 2023 | WOD
WOD: With a Partner… 2000/1600m Row Buy in (Row at same time) 100 Double Unders (at same time) 40 Power Snatches* (95/65) 100 Double Unders 30 Power Snatches (115/75) 100 Double Unders 20 Power Snatches (135/95) *One partner working at a time on snatches Time...
by MTCF | Dec 28, 2023 | WOD
Strength: Barbell Complex Every :90 for 12:00 (8 Sets) 1 Deadlift + 1 Hang Power Clean + 1 Front Squat WOD: RX: AMRAP 10 10 Hang Power Cleans 95/65 10 Chest to Bar Pull Ups 10 Front Squats 95/65 10 Chest to Bar Pull Ups Fitness: AMRAP 10 10 DB Hang Cleans 35/20s 10...
by MTCF | Dec 27, 2023 | WOD
Strength: Back Rack Reverse Lunges Every 2:30 for 10:00 (4 Sets) 10 Reps (5 on each leg) WOD: RX: AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) 1:00 Rest AMRAP 5 30 Box Jump Overs 30 KB Swings Max Calorie Bike 1:00...
by MTCF | Dec 26, 2023 | WOD
WOD: Every 6:00 for 30:00 500/450m Row* 12 Lateral Burpees Over Rower 12 Arnold Press 12 Chin Ups Can Sub 400m Run
by MTCF | Dec 22, 2023 | Uncategorized
WOD: “12 Days Of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air Squats “12 Days of Christmas” Home...
