by MTCF | Dec 21, 2023 | WOD
Strength: Snatch Complex Every 2:00 for 16:00 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat WOD: RX: AMRAP 8 10 R-Arm DB Snatch 50/35 15 Crossover Single Unders 10 L-Arm DB Snatch 15 Crossover Single Unders Fitness: AMRAP 8 10 R-Arm DB Snatch 35/20 30 Single...
by MTCF | Dec 20, 2023 | Uncategorized
WOD: RX: 4 Rounds 400m Run 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap Fitness: 4 Rounds 400m Medball Run 50 Single Unders 20 Medball Box Step Ups 20″ 20 Medball Sit Ups 25 Min...
by MTCF | Dec 19, 2023 | WOD
Strength: Push Press EMOM 8 3 Reps WOD: RX: 150/120 Calorie Row (or Ski/Bike Erg) *Every 2:00 until completion (including 0:00) 5 Strict HSPU (or 8 Push Ups) 10 Box Jumps 24/20″ 20 Min Cap Fitness: 120/90 Calorie Row (or Ski/Bike Erg) *Every 2:00 until...
by MTCF | Dec 18, 2023 | Uncategorized
Strength: Every 1:30 for 12:00 (8 sets) Barbell Complex 2 Deadlifts + 1 Hang Power Cleans Build in Weight WOD: RX: AMRAP 10 5 Deadlift 135/95 3 Lateral Bar Burpees 5 Hang Power Cleans 135/95 3 Lateral Bar Burpees Fitness: AMRAP 10 5 DB Deadlift 35/20s 3 Burpees 5 DB...
by MTCF | Dec 17, 2023 | WOD
WOD: RX: In a 30:00 window Part 1: 0:00 – 18:00 For Time 750m Row (Bike/Ski or Run*) 40 Toes to Bar 20 Front Squats 135/95 500m Row (Bike/Ski or Run*) 30 Toes to Bar 15 Front Squats 250m Row (Bike/Ski or Run*) 20 Toes to Bar 10 Front Squats (18 Min Cap) *Run...
