by MTCF | Sep 13, 2024 | Uncategorized
WOD: Partner WOD “Team Small” 3 Rounds For Time: 1,000 Meter Row 50 Burpees 50 Box Jumps (24″/20″) 800 Meter Team Run Time Cap: 45 Minutes * One rower per team * Split row, burpees, and box jumps as you’d like * Run together (first partner back can...
by MTCF | Sep 12, 2024 | WOD
Strength: Snatch (Power or Squat) Every 2:00 for 16:00 (8 Sets) Sets 1-4: 2-3 Reps Sets 5-8: 1 Rep Building to a heavy Single or 1RM WOD: “Same Old Story” On the Minute x 5: 10 Wallballs (20/14) Max Hang Power Snatches (95/65) -Rest 1 Minute- On the Minute x 4: 10...
by MTCF | Sep 11, 2024 | Uncategorized
WOD: “Prohibition” AMRAP 20: 200 Meter Run Max Unbroken Toes to Bar 200 Meter Run Max Unbroken Push-ups * Score Total Reps
by MTCF | Sep 10, 2024 | Uncategorized
WOD: “9/11” For Time: 2,001 Meter Row 110 Dumbbell Box Step-ups (20″) Dumbbell: (50/35) Time Cap: 20 Minutes 2001: Year 110: Flights of Stairs Fire Fighters Climbed in World Trade Center Finisher: A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side) B. 50...
by MTCF | Sep 9, 2024 | Uncategorized
WOD: “Heat of the Moment” 4 Rounds For Time: 400 Meter Run 20 Burpee Pull-ups 1,000/900 Meter Bike Erg Rest 1 Minute Between All Stations Time Cap: 40 Minutes
