by MTCF | Jul 9, 2023 | Uncategorized
WOD: With a 30:00 Running Clock Complete: 3 Rounds 15/12 Calorie Row 15 Hang Squat Cleans 95/65 2:00 Rest 2 Rounds 12/10 Calorie Row 12 Hang Squat Cleans 135/95 2:00 Rest For Time 9/8 Calorie Row 9 Hang Squat Cleans 185/125 In remaining time Establish a Hang Squat...
by MTCF | Jul 7, 2023 | Uncategorized
Strength: Squat Snatch In 10:00 Establish a Heavy Single PARTNER WOD 16 Rounds in 1:00 complete: 1 Rope Climb 2 Squat Snatch 155/105 Max Wall Balls Alternate full rounds with a Partner for total Wall Balls (8 rounds each) Score = Wall...
by MTCF | Jul 6, 2023 | Uncategorized
Strength: Deadlift Every 2:00 for 10:00 5 Reps Building WOD: “You can’t sit with us” 40/30 Calorie Echo/AAB 120 Walking Lunge Steps 40/30 Calorie Echo/AAB 120 Walking Lunge Steps 40/30 Calorie Echo/AAB Optional weight vest 20/14 20 Min Cap Scaling Option: 30/20...
by MTCF | Jul 5, 2023 | Uncategorized
WOD: “That was so fetch” Tabata Intervals 8 Rounds :20 on :10 off Row for Calories Double Unders Ab Mat Sit Ups (or V-Ups) Burpees to Target 6″ Complete all 8 rounds of one movement before moving on. Finisher: 30 “Manmakers” Each rep = DB Push Up...
by MTCF | Jul 4, 2023 | Uncategorized
WOD: “The Limit Does Not Exist” For Time until 140 Reps are complete, split anyway Toes to Bar Shoulder to Overhead 135/95 12 Min Cap Finisher for Quality 4 Rounds 10 Double DB Bent Over Row (can use change plates) 10 Weighted Glute...
