by MTCF | Jan 29, 2023 | WOD
Strength: Power Snatch + Hang Squat Snatch EMOM 5 1 Complex Every :90 for 9:00 1 Complex WOD: For Time 50/40 Calorie Echo/AAB (or Row) 40 Power Snatch 75/55 30 Burpee Box Jump Overs 24/20″ 10 Min Cap...
by MTCF | Jan 27, 2023 | WOD
Strength: Back Squat Every 3:00 for 12:00 10-10-10-10 PARTNER WOD AMRAP 15 4 Wall Walks 30 S-DB Front Rack Lunges 50/35 15 Chest to Bar 8 Wall Walks 40 S-DB Front Rack Lunges 50/35 30 Chest to Bar 12 Wall Walks 50 S-DB Front Rack Lunges 50/35 45 Chest to Bar + Max...
by MTCF | Jan 26, 2023 | Uncategorized
WOD: 10 Rounds 5 Toes to Bar 10 Wallballs 20/14 16 Min Cap Post WOD Strength: Clean & Jerk In 13:00 establish a Heavy Single
by MTCF | Jan 25, 2023 | WOD
WOD: 4 Rounds 200m Run* 25 Hollow Rocks 30 Plate OH Lunge Steps (15/side) 45/25 15 Min Cap *Running Subs 250m Row 500m Bike Erg 15/12 Cal Bike Erg FINISHER 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any order. Partition as...
by MTCF | Jan 24, 2023 | Uncategorized
Strength: Bench Press In 12:00 Complete 10-10-10-10 Strength: Every 4:00 for 16:00 400m Run* (see options) Then Climb the Ladder 2 Box Jump Overs 24/20″ 2 Alternating DB Snatch 50/35 4/4, 6/6, etc… At the start of each round, run the 400m then continue the...
