by MTCF | Nov 5, 2024 | Uncategorized
Strength: Snatch Every 1:30 for 6 Sets Sets 1-2: 3 Snatches Sets 3-4: 2 Snatches Sets 5-6: 1 Snatch Deload Week. Goal 70% WOD: “2K Row (Benchmark) For Time: 2,000 Meter Row Finisher: Gun Show 3 Giant Sets: 7 Bicep Curls (Bottom Half) 7 Bicep Curls (Top Half) 7 Bicep...
by MTCF | Nov 4, 2024 | Uncategorized
WOD: “Six Flags” 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Bike Erg Rest 1 Minute Between Rounds * Score Lowest Calorie Round
by MTCF | Nov 3, 2024 | Uncategorized
Strength: Deadlift Every 2:00 for 12:00 (6 sets) Complete a set of: 5-5-3-3-1-1 Building in Weight WOD: “Scotty” AMRAP 11: 5 Deadlifts (315/225) 18 Wallballs (20/14) 17 Burpees Over Bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a...
by MTCF | Nov 1, 2024 | Uncategorized
WOD: “Father Time” [TEAMS OF 3] AMRAP 30: 3 Rounds: 90/72 Calorie Bike Erg 6 Rope Climbs (15′) 45 Shoulder to Overhead (135/95) 6 Rope Climbs (15′) Time Remaining… Max Calorie Bike...
by MTCF | Oct 31, 2024 | Uncategorized
Strength: Snatch Every 1:30 for 7 Sets… Sets 1-3: 2 Snatches Sets 4-7: 1 Snatch Goal 90-95% WOD: “Square Root” AMRAP 12: 12 Dumbbell Box Step-ups (20″) 8 Single Arm Devil’s Press (50/35) On the 0-4-8: 500/450 Meter Row * Performed With Single...
by MTCF | Oct 30, 2024 | Uncategorized
WOD: “Jack O Lantern” 3 Rounds For Time: 1,000 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry (50/35)’s Time Cap: 35 Minutes
