by MTCF | Feb 9, 2023 | WOD
Strength: Bench Press & Farmers Lunge Steps Every 4:00 For 16:00 10 Bench Press & 50′ Farmers Lunges Steps (4 sets each) WOD “Dwow’s Birthday WOD” 3 RFT 3 DL 305/215 11 pull ups 21...
by MTCF | Feb 8, 2023 | WOD
WOD: For Time… 1500/1400m Row 150 Double Unders 75 Air Squats 1000/900m Row 100 Double Unders 50 Air Squats 500/400m Row 50 Double Unders 25 Air Squats 25 Min...
by MTCF | Feb 7, 2023 | WOD
WOD: 3x AMRAP 4 / 1:00 Rest 8/6 Calories Bike or Row 8 Overhead Squat 95/65 8 CTB Pull Ups Continue where you leave off for 1 total score Strength: EMOM 12 1 Squat...
by MTCF | Feb 6, 2023 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps w/ :03 negative on each WOD: 4 Rounds 400m Run* 15 Deadlift 135/95 5 Wall Walks 1:00 Rest 20 Min Cap *Run Options: 500m Row 1000m Bike Erg 30/24 cal Echo...
by MTCF | Feb 5, 2023 | WOD
Strength: Push Press In 12:00 establish a Heavy Double WOD: 9-7-5 Front Squat (205/145) Shoulder to OH (205/145) Rest 2:00 21-15-9 Front Squat (115/75) Shoulder to OH (115/75) 15 Min Total...
