by MTCF | Aug 1, 2023 | Uncategorized
STRENGTH: Every :90 for 12:00 3 Push Jerk WOD: RX: AMRAP 7 12 Bar Facing Burpees 9 Shoulder to OH 135/95 3:00 Rest AMRAP 7 12/10 Calorie Row 9 Pull...
by MTCF | Jul 31, 2023 | Uncategorized
Strength: Back Squat In 12:00 Complete 5×5 WOD: RX: 5 Rounds :30 on / :30 off Calories on Echo/AAB (or Row) KB Goblet Squats 53/35 Double Unders KB Swings 53/35 Fitness: 5 Rounds :30 on / :30 off Calories on Echo/AAB (or Row) Air Squats Single Unders KB...
by MTCF | Jul 30, 2023 | Uncategorized
Strength: Squat Snatch Cycling EMOM 12 Mins (1-4) 4 T&G Reps Mins (5-8) 3 T&G Reps Mins (9-12) 2 T&G Reps -Start really light and perfect with your Squat Snatches. Gradually build to moderate doubles by the end, making sure you’re as technically...
by MTCF | Jul 28, 2023 | Uncategorized
PARTNER WOD EMOM until failure 10 Thrusters 0:00-3:00 use 75/55 4:00-7:00 use 95/65 8:00-11:00 use 115/75 12:00-15:00 use 135/95 16:00-19:00 use 155/105 20:00-23:00 use 175/125 24:00-27:00 use 195/135 Partners will share a bar and can split the reps as...
by MTCF | Jul 27, 2023 | WOD
Strength: Back Squat Every 3:00 for 15:00 5 Reps WOD: RX: 8 Rounds 8 OHS 95/65 8 Toes to Bar 10 Min Cap Scaled: 8 Rounds 8 Goblet Squats 8 Alternating S-Leg...
