by MTCF | Nov 8, 2023 | Uncategorized
WOD: RX: Every 2:00 for 20:00 20/15 Calorie Row or Bike then Max KB Swings 53/35 or Max KB Box Step Ups 24/20″ 53/35. Fitness: Every 2:00 for 20:00 16/12 Calorie Row or Bike then Max KB Swings 35/26 or Max KB Box Step Ups 20″ 35/26 Finisher: EMOM 8 Min 1...
by MTCF | Nov 7, 2023 | Uncategorized
WOD: RX With a 30:00 Running Clock 4 Rounds 400m Run 21 V-Ups 15 Thrusters 95/65 Then in remaining time Find a 5RM Back Squat Fitness: With a 30:00 Running Clock 4 Rounds 400m Run 21 Sit Ups 15 DB Thrusters 35/20s then Complete sets of 5 Back Squat for...
by MTCF | Nov 6, 2023 | Uncategorized
Strength: Tempo Deadlift (:03 back to ground) Every 2:00 for 12:00 3 Reps WOD: RX AMRAP 13 9 Deadlifts 225/155 15 Wall Balls 20/14 21/15 Calorie Row Fitness: AMRAP 13 9 DB Deadlifts 35/20s 15 Wall Balls (any weight) 21/15 Calorie...
by MTCF | Nov 5, 2023 | Uncategorized
Strength: Clean and Jerk Complex 2 Cleans + 2 Jerks Any Style Every :90 for 12:00 1 Complex WOD: “Ship Wrecked” RX: Every 2:00 Until Failure 8 Burpee over Barbell 8 Power Cleans 135/95 Increase Power Clean Reps by 2 per round 8/8, 8/10, 8/12, etc… Fitness:...
by MTCF | Nov 3, 2023 | WOD
Strength: Pause Front Squats In 13:00 Complete 3-3-2-2-1-1 WOD: “Doublemint” Teams of 2 400 m run together 40 Pull Ups 80 OH Lunges with plate 45/25 (each leg) 60 AMSU 80 Wallballs 40 Push Ups 400 m run together One partner works, One partner...
