by MTCF | Dec 12, 2022 | WOD
WOD: “Partner Kelly” 5 rounds 400m Run/500m Row/1000m Bike Erg/Echo Bike 30/24 30 Wall balls (20/14# @ 10/9’) 30 Box jumps (24/20”) *With a partner, sharing the work and switching as needed for Wall balls and Box Jumps. Both partners do the cardio at same time. (Both...
by MTCF | Dec 11, 2022 | WOD
STRENGTH: Barbell Complex: 1 Squat Clean + 1 Front Squat Every :90 for 12:00 1 Complex WOD: 4 Rounds 2:00 Calories on Machine of choice 1:00 Squat Clean 155/105 1:00...
by MTCF | Dec 9, 2022 | Uncategorized
WOD: 8 Devils Press (50/35) Rest 1:00 8 Devils Press 10 Box Jump Overs (30/24”) Rest 1:00 8 Devils Press 10 Box Jump Overs 20 Strict AMSU Rest 1:00 8 Devils Press 10 Box Jump Overs 20 Strict AMSU 30 Dumbbell Walking Lunges (50/35) Rest 1:00 8 Devils Press 10 Box Jump...
by MTCF | Dec 8, 2022 | WOD
Strength: Snatch Complex Every 2:00 for 12:00 Complete the Following: 1 Power Snatch + 1 Hang Power Snatch + 1 Over Head Squat WOD: 3x AMRAP 4 / 2:00 Rest 3 Squat Snatch (155/105) (135/95) (95/65) 9 DB Box Step Ups 24/20″ 50/35 27 Double Unders (pick up where...
by MTCF | Dec 6, 2022 | Uncategorized
WOD: AMRAP 15 200m Run/250m Row/500m Bike Erg/Echo Bike 15/12 Cals 10 Lateral Bar Burpees 10 Hang Power Cleans 135/95 Post WOD Strength: Power Clean EMOM 10 1...
