by MTCF | Oct 15, 2024 | Uncategorized
Strength: Clean & Jerk Complex Every 2:00 for 6 Sets Sets 1-2: 3 Cleans + 2 Jerks Sets 3-4: 2 Cleans + 2 Jerks Sets 5-6: 2 Cleans + 1 Jerk With these you are doing the cleans first and then the jerks Goal: 75-80% WOD: “Up For Grabs” AMRAP 13: 8 Dumbbell Reverse...
by MTCF | Oct 11, 2024 | Uncategorized
WOD: “Grace Period” Teams of 3: AMRAP 30: 150/120 Calorie Bike Erg 90 Power Snatches (115/85) 150/120 Calorie Bike Erg 90 Clean & Jerks (135/95) Max Calorie Bike Erg * One teammate works at a time * Split reps as you’d like * Mixed Team Calories: * 2 Guys,...
by MTCF | Oct 9, 2024 | Uncategorized
WOD: “Do Not Disturb” 2 Rounds For Time: 1,000/900 Meter Row 40 Toes to Bar Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 35 Minutes
by MTCF | Oct 8, 2024 | Uncategorized
Strength: Every 2:00 for 5 Sets Snatch Complex 2 Hang Snatches + 2 Snatches Goal: 70-75% WOD: “Time and a Half” For Time: 40-30-20-10 Dumbbell Snatches (50/35) 20-15-10-5 Burpee Box Jumps (24″/20″) Time Cap: 18...
by MTCF | Oct 3, 2024 | Uncategorized
WOD: “Siege of Troy” For Time: 5 Sets 16 Kettlebell Swings (53/35) 200m Run 50ft (15m) Single DB Arm Overhead Walking Lunge (35/20)* 200m Run 8 Strict Handstand Push-Ups -rest 1:00 b/t sets- *You must switch arms @ 25ft (7.5m) Time Cap...
by MTCF | Oct 1, 2024 | Uncategorized
WOD; “Blessed in the Morning, Cursed in the Afternoon“ Every 2:00 x 4 Sets 12/9 Calorie Echo Bike 9 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 48 Double Unders 12 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 12/9 Calorie Ski Erg 9 Box Jump Overs Box: 24/20”...
