by MTCF | Oct 27, 2023 | Uncategorized
Strength: Power Clean and Jerk EMOM 10 1 Rep PARTNER WOD AMRAP 16 7 Power Cleans 135/95 7 HSPU 7/5 Calorie Bike Alternate complete rounds with a partner (goal is :90 or less per...
by MTCF | Oct 26, 2023 | Uncategorized
WOD: RX: Every 5:00 for 30:00 15 50′ Shuttle Runs (25′ out and back) 12 Burpees 9 DB Deadlifts (50/35) Fitness: Every 5:00 for 30:00 12 Shuttle Runs 9 Burpees 6 DB Deadlifts (any weight) rest...
by MTCF | Oct 25, 2023 | Uncategorized
Partner WOD: For Time 100 DB Lunge Steps 50/35 75/60 Calorie Bike 50 Box Jumps 24/20″ 75/60 Calorie Bike 100 DB Lunge Steps 25 Min Cap
by MTCF | Oct 24, 2023 | Uncategorized
Strength: Bench Press or Floor Press Every 3:00 for 12:00 Complete 10 Reps WOD: RX: AMRAP 3 10 Wall Walks Max Calorie Row (or Bike) 1:00 Rest AMRAP 3 40 Ab Mat Sit Ups or 30 V-Ups Max Calorie Row (or Bike) 1:00 Rest AMRAP 3 40 Push Ups Max Calorie Row (or Bike) 1:00...
by MTCF | Oct 23, 2023 | Uncategorized
Strength: Back Squat In 13:00 Establish a Heavy Double WOD: RX: For Time 600m Run 15 Chest to Bar 30 Wall Balls 20/14 400m Run 12 Chest to Bar 24 Wall Balls 20/14 200m Run 9 Chest to Bar 18 Wall Balls 20/14 15 Min Cap Fitness: 400m Run 15 Pull Ups (any variation) 21...
