by MTCF | Feb 21, 2023 | Uncategorized
Strength: Back Squat 8:00 to complete 10-10-10 then 10:00 to establish a heavy triple WOD: For Time 30 Kettlebell Swings (53/35) 30 Burpees 20 KB Goblet Squats (53/35) 20 Burpees 10 Single Arm Alt. Russian KB Swings (53/35) 10 Burpees 10 Min...
by MTCF | Feb 20, 2023 | Uncategorized
Strength: Power Clean (T&G) Every 2:00 for 10:00 5-4-4-3-3 WOD: AMRAP 18 Climb the Ladder 10 Calorie Row (or 100m Run) 25′ DB Front Rack Lunge 50/35s 30 Double Unders 20/50’/60, 30/75’/90, 40/100’/120, 50/125’/150...
by MTCF | Feb 19, 2023 | Uncategorized
Strength: Push Press + Push Jerk + Split Jerk Every :90 for 12:00 1+1+1 WOD: 3 Rounds 200m Run* 15 Thrusters 75/55 15/12 Calorie Bike or Row 15 Push Ups 14 Min Cap *15/12 cal bike or...
by MTCF | Feb 17, 2023 | Uncategorized
WOD: 10-9-8-7-6-5-4-3-2-1 Bench Press (115/83) After Each Round: 12 Kettlebell Swings (53/35) 21 Double Unders FINISHER 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the...
by MTCF | Feb 16, 2023 | Uncategorized
Open 23.1 Rx Complete as many reps as possible in 14 minutes of: • 60-calorie row • 50 toes-to-bars • 40 wall-ball shots • 30 cleans • 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans For full equipment details,...
