by MTCF | Oct 1, 2024 | Uncategorized
WOD; “Blessed in the Morning, Cursed in the Afternoon“ Every 2:00 x 4 Sets 12/9 Calorie Echo Bike 9 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 48 Double Unders 12 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 12/9 Calorie Ski Erg 9 Box Jump Overs Box: 24/20”...
by MTCF | Sep 30, 2024 | WOD
WOD: “Hector” 18:00 EMOM minute 1: 5 Bench Press 31×1 Tempo minute 2: Clean Pull + 3 Power Cleans minute 3: Rest Bench @ 55-65% Cleans @ 70%+ of 1RM Power Clean * Cleans are not TnG Optional Accessories: 4-5 Sets, For Quality 8 Barbell Bent Over Row 21×1...
by MTCF | Sep 29, 2024 | WOD
Strength: Pause Back Squat + Back Squat Every 2:00 x 5 Sets 1 Pause Back Squat + 4 Back Squats @ 60-65% Extra Instructions % is Based on 1RM Back Squat The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping...
by MTCF | Sep 27, 2024 | Uncategorized
Partner WOD: Team ABBATE For Time: 1 Mile Team Run 21 Clean & Jerks (Each) 800 Meter Team Run 21 Clean & Jerks (Each) 1 Mile Team Run Barbell: (155/105) Time Cap: 40 Minutes * Run together * Can’t start clean & jerks until both partners at barbell...
by MTCF | Sep 26, 2024 | WOD
Strength: Front Squats Every 1:30 x 5 Sets… 3 Front Squats With A :03 Pause At Bottom WOD: “Toasted Buns” 5 Rounds: 10 Dumbbell Front Squats 15 Burpees Directly Into…. 150′ Dumbbell Walking Lunge Dumbbells: @dumbbell(50/35)’s Time Cap: 18...
