by MTCF | Dec 27, 2024 | Uncategorized
WOD: “Marco Polo” [TEAMS OF 3] AMRAP 30: 45/36 Calorie Bike Erg 60 Dumbbell Push Press (50/35)’s 45/36 Calorie Bike Erg 60 Pull-ups
by MTCF | Dec 26, 2024 | Uncategorized
Strength: Front Squat (3×2) 12:00 Running Clock 3 Sets 2 Reps • Same Weight Across • Aim For 86% 1RM WOD: “OutKast” For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) Time Cap: 18 Minutes Women’s Calories: 24-18-14-10-4...
by MTCF | Dec 23, 2024 | Uncategorized
WOD: “12 Days of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air...
by MTCF | Dec 22, 2024 | Uncategorized
Strength: Bench Press 12:00 Running Clock 3 Sets 2 Reps • Same Weight Across • Aim For 86% 1RM WOD: “Shining Armor” 10 Rounds For Time: 9 Dumbbell Floor Press 30′ Dumbbell Front Rack Lunge Double Dumbbells: (50/35)’s Time Cap: 18...
by MTCF | Dec 20, 2024 | Uncategorized
WOD: “Thirty-Two” For Time with a Partner 32 Power Snatches (95/65) 12 Lateral Burpees Over Bar 14 Pull-Ups 32 Overhead Squats 12 Lateral Burpees Over Bar 14 Pull-Ups 32 Hang Power Cleans 12 Lateral Burpees Over Bar 14 Pull-Ups 32 Front Squats 12 Lateral Burpees Over...
by MTCF | Dec 19, 2024 | Uncategorized
Strength: Front Squat (3×3) 12:00 Running Clock • Same Weight Across • Aim For 82% 1RM WOD: “Get Over Here” Open: For Time: 45 Burpee Box Get Overs (48″/40″) 90 Wallballs (20/14) • Partition However Time Cap: 18 Minutes RX: For Time: 45 Burpee Box...
