by MTCF | Feb 4, 2024 | Uncategorized
Strength: Power Snatch + OHS Every :90 for 12:00 1 Complex Build across sets WOD: AMRAP 12 10 Power Snatch 75/55lbs 10 Push Ups 10 V-Ups or Ab Mat Sit...
by MTCF | Jan 30, 2024 | Uncategorized
Strength: Front Squat In 12:00 Complete 5-5-5-5-5 WOD: RX: Every 3:00 for 15:00 9 Bar Facing Burpees 12 Thrusters 95/65 15 Pull Ups Fitness: Every 3:00 for 15:00 6 Burpees 12 DB Thrusters (light/ub weight 12 Pull Ups (any...
by MTCF | Jan 29, 2024 | Uncategorized
Strength: Every 2:00 for 10:00 5 Deadlifts Building in weight WOD RX: For Time 80 Double Unders 30 Deadlift 185/125 40 Toes to Bar 20 Deadlift 225/155 20 Bar Muscle Ups 10 Deadlift 275/185 16 Min Cap Fitness: 80 Single Unders 30 KB Deadlift 53/35 40 Sit Ups 20 KB...
by MTCF | Jan 26, 2024 | Uncategorized
WOD: Back Squat Every 3:00 for 12:00 10-10-10-10 Partner WOD: 20 Rounds* In 1:00 complete 8/6 Calorie Bike (Sprint) Max Burpees *Alternate full rounds with a partner, your score will be total team...
by MTCF | Jan 18, 2024 | Uncategorized
For Quality: Single Leg Deadlifts + Russian Twists In 10:00 complete 3 Sets of 12-15 Reps (each leg) 3 Sets of 15-20 Russian Twist w/ DB or Medball of choice WOD: RX: Every 5:00 for 20:00 24/16 Calorie Bike 18 S-DB Hang Clean and Jerk 50/35 12 Toes to Bar Fitness:...
by MTCF | Jan 15, 2024 | Uncategorized
Strength: Every :30 for 10:00 1 Power Snatch WOD: 3 Rounds 30 S-DB Lunge Steps 50/35 200m Run 10 Alt. DB Snatch 50/35
