by MTCF | Sep 5, 2023 | Uncategorized
Pre-Class Warmup: Crossover Symmetry Iron Scap Protocol If you don’t know how this works ask a coach for some help! Complete Iron Scap Protocol: Archer: 10 reps (each side) – Heavy Band Pulldown: 10 reps – Heavy Band Tiger Walk: 20 reps (each side)...
by MTCF | Sep 4, 2023 | Uncategorized
Pre-Class Warmup 2k Bike Erg Can Sub: 1000m Row 60/48 Cal Echo Bike You can keep track of your score, but the goal is not to set a PR time. The intent is to get a good warmup. This is a great opportunity to play with damper settings, try different paces and just...
by MTCF | Sep 3, 2023 | WOD
WOD “Scavenger Hunt” 1 round 800 m run 80 Double Unders 21 Hang Power Clean 135/95 2 rounds 400 m run 40 Double Unders 15 Hang Power Clean 3 rounds 200 m run 20 Double Unders 9 Hang Power...
by MTCF | Sep 1, 2023 | Uncategorized
WOD: With a Partner… 30:00 AMRAP 200m Reverse Run 100 A Jumps 80 Alt DB Split Snatches 50/35 50′ Worm (Sub Reverse Bear Crawl)
by MTCF | Aug 31, 2023 | WOD
Skill: Rope Climbs Every 2:00 for 10:00 2-3 Rope Climbs If unable to climb rope we can do pulls from the floor or practice foot work. WOD: 3 Rounds for Time… 400m Run 3 Rope Climbs 5 “Lindsay Makers”* *1 Lindsay Makers = Renegade Row + Squat Clean +...
