by MTCF | Apr 16, 2023 | Uncategorized
Strength: Every 3:00 for 12:00 10 Deadlift 5 Box Jumps (24/20) WOD: “Spessartine” 3 Rounds 400m Run 21 Box Jump Overs 24/20″ 15 Power Cleans 135/95 16 Min...
by MTCF | Apr 14, 2023 | WOD
WOD: “Saturday with the Girlz” With a Partner for time…. ” Karen” 150 Wall Balls Total/ 75 per person (20/14) Partner A and B stand side by side alternating. — Rest 3 Minutes — “Cindy” 10 Rounds total (5 rounds per person) Partener A complete one full rounds then...
by MTCF | Apr 13, 2023 | WOD
WOD: “Iron Butt” 2 Rounds 100 Double Unders 20 S-DB Push Press 50/35 10 Front Squats 185/125 Rest 2:00 4 Rounds 50 Double Unders 10 S-DB Push Press 50/35 5 Front Squats 185/125 18 Min Cap Post WOD Strength: Back Squat In 12:00… Establish a Heavy...
by MTCF | Apr 12, 2023 | WOD
WOD: “Leader of the Pack” 10 Rounds 12/10 Calorie Row 25′ HS Walk* 1:00 Rest 25 Min Cap *Sub 2 Wall Walks Optional Finisher: DB Seated Strict Press Every 2:00 for 10:00 1 Max Set Reps should fall between 12-20 Adjust DB weight as...
by MTCF | Apr 11, 2023 | WOD
Strength: Every 4:00 for 16:00 200m Run 3 Squat Snatch Build across sets WOD: “Wheelie King” For Time 1k/900m Row 30 Alternating Pistols 20 Hang Power Snatch 115/75 10 Min...
