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...
by MTCF | Dec 18, 2024 | Uncategorized
WOD: “Plinko” EMOM 40: 15/12 Cal Bike Erg 15 Slamballs (30/20) 15/12 Cal Row 15 AMSU Sit-ups
by MTCF | Dec 17, 2024 | Uncategorized
Strength: Sumo Deadlift (3×3) 12:00 Running Clock • Same Weight Across • Aim For 82% 1RM WOD: “DT” 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: (155/105) Time Cap: 18 Minutes In honor of USAF SSgt Timothy P. Davis, 28, who was killed...
by MTCF | Dec 16, 2024 | Uncategorized
WOD: “Upbeat” For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row Time Cap: 30 Minutes 1 MILE RUN SUBS: • 10:00 Time Cap • 2,000/1,800m Row • 1,600/1,440m Ski • 100/80 Calorie Echo Bike • 4,000/3,600m Bike...
by MTCF | Dec 15, 2024 | Uncategorized
Strength: Bench Press 12:00 Running Clock 3×3 • Same Weight Across • Aim For 82% 1RM WOD: “Show of Hands” Open: On the 1:30 x 10 Sets: 8 Chest to Bar Pull-ups 8 Single Leg Squats (R) 8 Single Leg Squats (L) Max Wall Walks RX: On the 1:30 x 10 Sets: 5 Strict...
by MTCF | Dec 13, 2024 | Uncategorized
WOD: “Gimme Moore” [TEAMS OF 2] On the 4:00 x 5 Rounds: 4 Rope Climbs (15′) 400 Meter Team Run Max Push Jerks (135/95)
