by MTCF | Oct 29, 2024 | Uncategorized
Strength: Deadlift Every 2:00 for 10:00 (5 Sets) 3 Reps Building in Weight WOD: “Open 11.2” AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps...
by MTCF | Oct 28, 2024 | Uncategorized
WOD: “Split Ends” AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Dumbbell Push Press Max Calorie Row Rest 5 Minutes AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Dumbbell Front Squats Max Calorie Row Rest 5 Minutes AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9...
by MTCF | Oct 27, 2024 | Uncategorized
Strength: Clean & Jerk Every 1:30 for 7 Sets Sets1-3: 2 Cleans + 2 Jerks Sets 4-7: 1 Clean + Jerk Goal 90-95% WOD: “16 Candles” AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 30/24 Calorie Bike...
by MTCF | Oct 22, 2024 | Uncategorized
Strength: Snatch Every 1:30 for 7 Sets Sets 1-2: 3 Snatches Sets: 3-4: 2 Snatches Sets: 5-7: 1 Snatch Goal: 85% WOD: “Piggyback” 18-15-12: Dumbbell Hang Snatches (R) Bike Erg Calories Dumbbell Hang Snatches (L) Bike Erg Calories Directly Into… 100′...
by MTCF | Oct 20, 2024 | Uncategorized
Strength: Clean & Jerk Every 2:00 for 12:00 (6 Sets) Sets 1-2: 3 Cleans + 2 Jerks Sets 3-4: 2 Cleans + 2 Jerks Sets 5-6: 1 Clean + 1 Jerk Goal: 85% WOD: “Back to the Bar” For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double...
by MTCF | Oct 18, 2024 | Uncategorized
WOD: “Team Dae Han” [TEAMS OF 2] 3 Rounds For Time: 800 Meter Team Run (45/35) 3 Rope Climbs (Each) 12 Thrusters (Each) Barbell: (135/95) * Time Cap: 30 Minutes * Run 800 together, splitting who is carrying weight as you’d like * Run with single (45/35) plate *...
