by MTCF | Sep 8, 2024 | Uncategorized
Strength: Clean & Jerk Every 2:00 for 16:00 (8 Sets) Clean and Jerk Sets 1-4: 2-3 Reps Sets 5-8: 1 Rep Building to a heavy Single or 1RM WOD: “Dime A Dozen” AMRAP 12: 9 Hang Power Cleans 6 Thrusters 30 Double Unders Barbell:...
by MTCF | Sep 6, 2024 | Uncategorized
WOD: “Team Ralph” 4 Rounds For Time: 8 Deadlifts @weight(250/175) 16 Burpees 3 Rope Climbs (15′) 600 Meter Run Time Cap: 35 Minutes * Partner 1: 8-16-3 * Partner 2: 600 Meter Run * Switch When Partner 2...
by MTCF | Sep 5, 2024 | Uncategorized
Strength: Back Squat Every 1:30 for 12:00 (8 Sets) 3 Reps Building in Weight WOD: “Smoke on the Water” 1 Round: 21 Push Press 21 Front Squats 1,000/900 Meter Row 3 Rounds: 7 Push Press 7 Front Squats 1,000/900 Meter Row 7 Rounds: 3 Push Press 3 Front Squats Barbell:...
by MTCF | Sep 4, 2024 | WOD
WOD: “Gas Pedal” For Time: [Buy-In]: 200 Meter Farmers Carry 4 Rounds: 60 Double Unders 30/24 Calorie Bike Erg 15 Toes to Bar [Cash-Out]: 200 Meter Farmers Carry Dumbbells: (50/35)’s Time cap : 30...
by MTCF | Sep 3, 2024 | WOD
Strength: Power Clean Every 1:30 for 12:00 (8 Sets) 1 Power Clean Building in Weight WOD: “To-Do-List” On the Minute x 10: 15 Push-ups Max Power Cleans (155/105) Rest 3 Minutes AMRAP 5: Max Calorie Row...
