by MTCF | Sep 28, 2022 | WOD
Skill/Strength: 10:00 EMOM Minute 1 – 10 – 12 Pistol Squats (5/5) Minute 2 – :45 plank WOD: “Gung-Ho” For Time 120/90 Calorie Row (105/75 Echo) 90 S-DB OH Lunge 50/35 60 S-DB Devils Press 50/35 Partition as needed 21 Min Cap ...
by MTCF | Sep 27, 2022 | WOD
Skill/Strength: Pull Up EMOM x 10:00 Pick an option depending where you are with your pull-ups Option 1: 1-2 Weighted Pull-Ups Options 2: 3-5 Strict Pull-Ups Options 3: 2-3 Jumping Pull-UPs with Negative WOD: “Lady Jaye” AMRAP 15 200m Run 50′ HS Walk (3 Wall...
by MTCF | Sep 26, 2022 | WOD
Strength: Power Snatch Every :90 for 15:00 5-5-4-4-3-3-2-2-1-1 T&G Sets throughout WOD: “Storm Shadow” 3 Rounds 30 DB Snatch 50/35 30/20 Calories on Echo/AAB 2:00 Rest 16 Min...
by MTCF | Sep 23, 2022 | Uncategorized
WOD: “Minnesota Ben” For Time… 500/400m Row 40 Alt. Single Arm Clean & Jerk (50/35) 500/400m Row 30 Alt. Single Arm DB Snatch (50/35) 500/400m Row 20 Devil Press (50/35) If you see coach Ben wish him a Happy...
by MTCF | Sep 22, 2022 | WOD
Strength: Clean and Jerk In 14:00 establish a heavy complex of: 1 Clean + 2 Jerks (any style) WOD: “Star Magnolia” 4 Rounds 15 Chest to Bar 10 Hang Power Cleans 165/115 200m Run 1:00 Rest 16 Min...
