by MTCF | Dec 10, 2023 | Uncategorized
Strength: Squat Clean + FS Every 2:00 for 10:00 1 Squat Clean + 1 Front Squat 1+1 WOD: RX: For Time 3 Rounds 30 Thrusters 75/55 20 Pull Ups 12 Min Cap Fitness: 3 Rounds 20 Thrusters (any empty bar) 15 Pull Ups (any...
by MTCF | Dec 8, 2023 | Uncategorized
Strength: Sumo Deadlift 10-10-10-10 Light, Light, Moderate, Moderate WOD: With a Partner… AMRAP 10 Climb the Ladder 6 Sumo Deadlift High Pull 75/55 20 Double Unders 12/40, 18/60, etc.. One athlete works at a time, split the reps any...
by MTCF | Dec 7, 2023 | Uncategorized
Strength: Power Snatch EMOM 10 1 Rep Build to a heavy single in 10 reps WOD: RX: Every 5:00 for 20:00 24/18 Calorie Echo/AAB 5 Wall Walks 16 Alt. DB Snatch (50/35) Fitness: Every 5:00 for 20:00 20/16 Calorie Echo/AAB 3 Wall Walks 16 Alternating DB Snatch...
by MTCF | Dec 6, 2023 | WOD
WOD: RX: Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead Fitness: Every 10:00 for 30:00 750m Row 30 S-DB Goblet Squats 20 S-DB Bench Press or Floor Press (one head in each hand) 20 S-DB Shoulder to...
by MTCF | Dec 5, 2023 | WOD
Strength: Cleans* EMOM 10 1 Rep Build to a heavy single in 10 reps *Can Power or Squat WOD: AMRAP 20 200m Run 5 Bar Muscle Ups 5 Power Cleans...
