by MTCF | Dec 15, 2023 | Uncategorized
“Lindsay’s Birthday WOD” For Time with a Partner 31 Power Snatches (95/65) 12 Lateral Burpees Over Bar 14 Pull-Ups 31 Overhead Squats 12 Lateral Burpees Over Bar 14 Pull-Ups 31 Hang Power Cleans 12 Lateral Burpees Over Bar 14 Pull-Ups 31 Front Squats 12 Lateral...
by MTCF | Dec 13, 2023 | Uncategorized
Strength: Back Squat In 12:00 establish a Heavy Double WOD: RX: AMRAP 15 50 Wall Ball 20/14 50 S-DB Box Step Up 50/35 24/20″ Fitness: AMRAP 15 30 Wall Ball (any weight) 30 S-DB Box Step Up 35/20 20″ 1:00 Rest If you see Coach Lindsay today wish her a Happy...
by MTCF | Dec 12, 2023 | Uncategorized
Strength: Squat Snatch EMOM 12 1 Rep Build across reps WOD: RX: 3 Rounds 500/450m Row 20 Hang Power Snatch 75/55 1:00 Rest 14 Min Cap Fitness: 3 Rounds 500/450m Row 20 Hang DB Snatch 35/20 1:00...
by MTCF | Dec 11, 2023 | Uncategorized
Strength: Bench Press or Floor Press Every 2:00 for 10:00 8 Reps WOD: RX: For Time 200m Run* 20 Burpees to Target 6″ 200m Run 30 KB Swings 53/35 200m Run 10 Ring Muscle Ups 200m Run 20 KB Goblet Squats 53/35 200m Run 40 Push Ups 200m Run 16 Min Cap *Sub 250/225m...
by MTCF | Dec 10, 2023 | Uncategorized
Strength: Squat Clean + FS Every 2:00 for 10:00 1 Squat Clean + 1 Front Squat 1+1 WOD: RX: For Time 3 Rounds 30 Thrusters 75/55 20 Pull Ups 12 Min Cap Fitness: 3 Rounds 20 Thrusters (any empty bar) 15 Pull Ups (any...
by MTCF | Dec 8, 2023 | Uncategorized
Strength: Sumo Deadlift 10-10-10-10 Light, Light, Moderate, Moderate WOD: With a Partner… AMRAP 10 Climb the Ladder 6 Sumo Deadlift High Pull 75/55 20 Double Unders 12/40, 18/60, etc.. One athlete works at a time, split the reps any...
