by MTCF | Apr 1, 2024 | Uncategorized
WOD: “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) Time Cap: 25 Minutes
by MTCF | Mar 31, 2024 | Uncategorized
Strength: Strict Press Every 2:00 for 10:00 Complete a set of 5-4-3-2-1 Building to a heavy single for the day WOD: “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg (or other machine/run see notes) 10 Hang Snatches,...
by MTCF | Mar 29, 2024 | Uncategorized
Strength: EMOM x 9:00 1 Clean and Jerk Building in Weight WOD: For Time* 10-20-30 Clean and Jerk 115/75 5-10-15 Handstand Push Ups *4 Bar Facing Burpees OTM until completion 18 Min Cap PARTNER WOD For Time* 60 Clean and Jerk 115/95 60 Handstand Push Ups *4 Synchro Bar...
by MTCF | Mar 28, 2024 | Uncategorized
Strength: Front Squat Every 2:00 for 12:00 complete a set 5-5-4-4-3-3 WOD: RX: 60 Front Squats 95/65 40 Deadlifts 95/65 20 Front Rack Lunges 95/65 *Each break complete a 100m Run 15 Min Cap Fitness: 60 DB Front Squats (athlete choice of weight) 40 DB Deadlifts 20...
by MTCF | Mar 27, 2024 | Uncategorized
WOD: RX: Every 4:00 for 16:00 15/12 Calorie Bike (Row/Ski) 50 Crossover Singles 50′ Handstand Walk (or 5 Wall Walks) Fitness: Every 4:00 for 16:00 12/9 cal bike 50 Crossover Singles / 50 Single Unders 3 Walk Walks Finisher: EMOM 9 1. 5 Strict Dips + :10 Support...
by MTCF | Mar 26, 2024 | Uncategorized
WOD: RX: On a 35:00 Running Clock: 0:00-20:00 EMOM 20 1. 15/12 (or 12/9) Calorie Row 2. 8-15 Chest to Bar Pull Ups 3. 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch 115/75 4. Rest 20:00-23:00 Rest 23:00-35:00 In 12:00 Establish a Heavy Snatch Single Fitness 1....
