by MTCF | Jan 6, 2023 | WOD
Strength: Bench press Every 2:00 for 12:00 Complete a Set of 5-5-3-3-1-1 Building in Weight WOD: “Floor General” AMRAP 15:00 30 Dumbbell Floor Presses 20 Dumbell Reverse Lunges 10×25′ Shuttle Runs Dumbbells: (50/35) Score = Rounds &...
by MTCF | Jan 5, 2023 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps WOD: 21-15-9 Clean and Jerk 95/65 Row For Calories (or Bike) Chest to Bar Pull Ups
by MTCF | Jan 4, 2023 | WOD
WOD: For Time 100 Alternating DB Snatch 50/35 EMOM until completion (including 0:00) 30 Double Unders 12:00 Time Cap QUALITY TIME EMOM 12 :30 HS Hold (or side plank) :30 Tall Plank Hold (or forearm) :30 L-Sit Hold (or hanging knee tuck)...
by MTCF | Jan 3, 2023 | Uncategorized
Get Powerful: Thrusters Every :90 for 12:00 4 Bar Facing Burpees 4 Thrusters Build weight across sets WOD: Every 2:00 until failure (18:00 Cap) 200m Run/225/250m Row/500m Bike erg/Echo Bike 15/12 Cal 10 Wallballs 20/14* *Add 2 Wallballs after each successful...
by MTCF | Jan 2, 2023 | WOD
WOD: Every 3:00 for 21:00 15 Box Jump Overs 24/20″ 25′ HS Walk or 4 Wall Walk 3 T&G Power Snatch* *Weight can change up or down across the rounds
