by MTCF | Jun 23, 2023 | Uncategorized
Strength 1 clean pull + 1 hang power clean + 1 hang squat clean + 1 split jerk, 2 complexes at 60%, 70%, 80% WOD 12 rounds total with partner 10 synchro bar facing burpees 4 clean and jerks 155/110 60 double unders...
by MTCF | Jun 22, 2023 | WOD
Strength/Skill EMOM 12 (6 Rounds) 1 Set of Muscle Ups or Pull Ups 3 Hang Power Snatch Rotate movements OTM Scores are total gymnastics reps and best Snatch Triple WOD: For Time 250m Row or 200m Run 27 Overhead Squat 95/65 250m Row or 200m Run 21 Overhead Squat 250m...
by MTCF | Jun 21, 2023 | Uncategorized
WOD: AMRAP 5 500m Row Max Wall Walks in remaining time 3:00 Rest AMRAP 5 500m Row Max S-DB Devils Press in remaining time 50/35 3:00 Rest AMRAP 5 500m Row Max AMSU in remaining time Finisher: For Quality… Every 2:00 for 8:00 1 Set of Double DB...
by MTCF | Jun 20, 2023 | Uncategorized
Strength: Tempo Deadlifts In 12:00 Complete 5-5-3-3-2-2 -The tempo will be a normal speed lift with a full :03 descent to the ground on every rep WOD: 4 Rounds 15 Deadlifts 185/125 200m Run 15 Box Jumps 24/20″ 200m Run 18 Min...
by MTCF | Jun 19, 2023 | Uncategorized
WOD: 50-40-30-20-10 Wall Balls 20/14 25-20-15-10-5 Burpees 10-10-10-10-10 Back Squats 135/95 (use rack) 30 Min Cap
