by MTCF | Nov 12, 2024 | Uncategorized
Strength: Snatch 20:00 Running Clock… Find 1 Rep Max WOD: “Spring Roll” Every 3:00 for 5 Sets 15/12 Cal Bike Erg* 30 Double Unders 3 Wall Walks *Bike Erg Subs: 200m Run 15/12 Cals Row 12/10 Cals Echo Bike 12/10 Cals Ski...
by MTCF | Nov 11, 2024 | Uncategorized
Strength: Strict Press On the 3:00 x 3 Sets: 5 Strict Press Same Weight Across Aim For ~78% WOD: “Landlocked” For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row Time Cap: 18...
by MTCF | Nov 10, 2024 | Uncategorized
WOD: “Morrison” 50-40-30-20 and 10 rep rounds for time of: • Wall ball shots, 20/14 • Box jump, 24/20 • Kettlebell swings, 53/35 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th...
by MTCF | Nov 8, 2024 | Uncategorized
WOD: “Team Whitman” [TEAMS OF 3]: 7 Rounds For Time: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) * Each Teammate Starts At Different Station * Rotate When All Have Finished * Go Through Each Station 7 Times...
by MTCF | Nov 7, 2024 | Uncategorized
Strength: Clean & Jerk Every 1:30 for 6 Sets Sets 1-2: 3 Cleans + 2 Jerks Sets 3-4: 2 Cleasn + 2 Jerks Sets 5-6: 1 Clean + 1 Jerk Deload Week. Goal 70% WOD: “One Size Fits All” For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter...
by MTCF | Nov 6, 2024 | Uncategorized
WOD: “Eurotrip” For Time: 4 Rounds “Work” 80/64 Calorie Row* 3 Rounds “Work” 60/48 Calorie Row 2 Rounds “Work” 40/32 Calorie Row 1 Round “Work” 20/16 Calorie Row [Work]: 30 Double Unders 5 Strict Pull-ups 15 AbMat...
