by MTCF | Mar 22, 2023 | Uncategorized
Strength: Hang Squat Snatch In 12:00 Complete: Hang Squat Snatch 7@95/65, 7 @115/75, 7 @135/95, Establish a heavy single in remaining time WOD: AMRAP 10 Climb the Ladder 30 Double Unders 10 Wall Balls 20/14 5 Chest to Bar Pull Ups 60/20/10, 90/30/15, 120/40/20,...
by MTCF | Mar 21, 2023 | Uncategorized
Strength: Deadlift Every :90 for 12:00 3 Reps Building in Weight WOD: For Time: 400m Run 21 Deadlifts (225/155)(155/105)(135/95) :30 Rest 400m Run 15 Deadlifts :30 Rest 400m Run 9 Deadlifts 12 Min...
by MTCF | Mar 20, 2023 | Uncategorized
Strength: Push Press EMOM 10 2 Reps WOD: 4 Rounds :30 on / :30 off Hang DB Power Cleans (50’s/35’s) Echo/AAB Calories (or other machine) DB Shoulder to Overhead (50’s/35’s) Burpee Box Jumps...
by MTCF | Mar 19, 2023 | Uncategorized
Strength: Front Squat In 14:00 Complete 3×10 then Establish a heavy single in remaining time WOD: For Time 5 Squat Cleans 185/125 30 Toes to Bar 1:00 Rest 10 Squat Cleans 20 Toes to Bar 1:00 Rest 15 Squat Cleans 10 Toes to Bar 15 Min...
by MTCF | Mar 17, 2023 | Uncategorized
WOD: “Trisha’s Birthday WOD” 3 Rounds For Time: 14 Deadlifts (225/155) 79 Total Reps of** (AMSU,Med Ball Cleans (20/14) ,Kettlebell Swings (53/35)) 400m Run/500m Row **For the 79 reps you must do at least 20 reps of each movement per round, you decide how to break it...
by MTCF | Mar 16, 2023 | Uncategorized
WOD: Every 3:00 for 30:00 14/12 Calories on Machine of choice 8 Handstand Push Ups 3 Power Cleans Start light and build weight across rounds
