by MTCF | Nov 2, 2023 | WOD
WOD: Happy Birthday Erin 31 deadlifts (135/95) 31 burpees 31 hang power cleans (135/95) 31 burpees 31 shoulder to overhead (135/95)
by MTCF | Nov 1, 2023 | Uncategorized
Skill Work: EMOM x 10:00 Minute 1 – 12/9 Cals on Rower Minute 2 – Pistol Squats* *Athletes choose challenging rep scheme that takes no more than :30 seconds WOD: “Annie on the Row” 500-400-300-200-100 Meters on Rower 50-40-30-20-10 Double Unders...
by MTCF | Oct 31, 2023 | Uncategorized
Strength: Power Snatch Every :30 for 2:00 1 Rep Every :60 for 5:00 1 Rep Every :90 for 6:00 1 Rep WOD: 400m Run 30 Box Jump Overs 24/20″ 30 Alt. DB Snatch 50/35 30 Box Jump Overs 400m Run 16 Min...
by MTCF | Oct 30, 2023 | Uncategorized
Strength: Back Squat In 10:00 Establish a Heavy Single then Complete 1 Set Max Reps at 75% WOD: RX: AMRAP 10 15 Wall Balls 20/14 10 Toes to Bar or V-ups 5 Hang Squat Cleans 95/65* *Weights increase to 115/75 135/95, 155/105, 185/125, 205/135 Fitness: AMRAP 10 15 Wall...
by MTCF | Oct 29, 2023 | Uncategorized
Strength: Bench Press Every 2:00 for 10:00 Complete 1 Set 7-5-3-1-1 WOD: 400m Run 200m Farmer’s Carry 50(53)/35s then 21-15-9 KBS Pull Ups then 200m Farmer’s Carry 400m Run 18 Min...
