by MTCF | Aug 24, 2023 | Uncategorized
Strength: Back Squat In 15:00 Complete 10-10-10 WOD: “Air Force” For time: • 20 Thrusters • 20 Sumo deadlift high pulls • 20 Push jerks • 20 Overhead squats • 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the...
by MTCF | Aug 23, 2023 | WOD
WOD: 4 Rounds 30/24 Calorie Bike or Row 15 KB Swings 53/35 100m KB Carry 53/35 2:00 Rest 22 Min Cap
by MTCF | Aug 22, 2023 | Uncategorized
Strength: Weighted Pull Ups* EMOM 10 1 Set Weighted Strict(ish) Pull Ups (4-10 reps) *See Notes WOD: Every 2:00 for 8:00 200m Run Max Burpees to 6″ Target in remaining time Rest from 8:00 – 11:00 Every 2:00 for 8:00 200m Run Max HSPU in remaining time*...
by MTCF | Aug 21, 2023 | Uncategorized
Strength: Front Squats w/ Pause* In 12:00 Complete 5-5-3-3-1-1 *:02 Pause in bottom of each rep WOD: RX: For Max Reps: 2:00 Box Jumps Step Down 30/24″ 2:00 Alternating Pistols 2:00 Calorie Echo/AAB or Row 1:00 Box Jumps Step Down 30/24″ 1:00 Alternating...
by MTCF | Aug 20, 2023 | WOD
WOD: RX: From 0:00-7:00 Complete 4 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 7:00-12:00 Complete 3 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 12:00-15:00 2 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch...
