by MTCF | Apr 21, 2023 | WOD
Strength: Bench Press Every 3:00 for 15:00 5 Reps Building in Weight WOD: With a Partner 10 Rounds Each (20 total)… 9 Thrusters (95/65) 35 Double...
by MTCF | Apr 20, 2023 | WOD
WOD: “Rhodolite” 2 Rounds 800m Run 50 Overhead Plate Lunge Steps 45/25 50 KB Swings 53/35 22 Min Cap Finisher: 4 Rounds :30 Tall Plank Hold :30 Active Squat Hold 1:00...
by MTCF | Apr 19, 2023 | WOD
Strength: Power Cleans EMOM 12 3 T&G Reps Add weight every 3:00 (4 weights) Build across sets WOD: “Pyrope” AMRAP 4 12/9 Calorie Bike 12 Toes to Bar 1:00 Rest AMRAP 4 12 DB Box Step Overs 24/20″ 50/35 12 HSPU 1:00 Rest AMRAP 4 12/9 Calorie Bike 12 Toes to...
by MTCF | Apr 18, 2023 | WOD
Strength: Back Squat Every 3:00 for 9:00 10 Reps WOD: “Almandine” 5 Rounds 200m Run 10 Lateral Bar Burpees 5 Overhead Squats 155/105 1:00 Rest 18 Min...
by MTCF | Apr 17, 2023 | WOD
Strength: Split Jerk In 10:00 Establish a heavy single WOD: “Grossular” From 0:00-3:00 Complete: 20/15 Calorie Row 20 Wall Balls 20/14 15 Pull Ups From 3:00-8:00 Complete: 40/30 Calorie Row 30 Wall Balls 15 Pull Ups From 8:00-15:00 Complete: 60/45 Calorie Row 40 Wall...
