by MTCF | Apr 5, 2021 | Uncategorized, WOD
04-06-21 Strength Back Squat 5×5 – 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * — Into — Back Pause Squats 5×2 – 5 sets x 2 reps * Complete a set every 90 seconds * WOD “Rocky...
by MTCF | Apr 4, 2021 | Uncategorized, WOD
04-05-21 WOD “Miracle” For Time: 21-15-9 Double Dumbbell Front Squats (50s/35s) 12-9-6 Burpee Pull-Ups – Into – 72 Alternating Dumbbell Snatch (50/35) Accessory 1 min couch stretch (each side) 1 min foam roll lats (each side) 1 min wide leg forward fold...
by MTCF | Apr 2, 2021 | Uncategorized, WOD
04-03-21 WOD “Saturday with the Girlz” With a Partner for time…. ” Karen” 150 Wall Balls Total/ 75 per person (20/14) Partner A and B stand side by side alternating. — Rest 3 Minutes — “Cindy” 10 Rounds total (5 rounds per person) Partener A complete...
by MTCF | Apr 1, 2021 | Uncategorized, WOD
04-02-21 WOD “Flash” 5:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) -Rest 2:00 – 5:00 Amrap 50 Double Unders 10 Dumbbell Front Squats (50s/35s) -Rest 2:00 – 5:00 Amrap 50 Double Unders 10 Dumbbell Squat Clean Thruster (50s/35s)...
by MTCF | Mar 31, 2021 | Uncategorized, WOD
04.01.21 STRENGTH Deadlift 5×5 – 5 sets x 5 reps @ 75-80% 1RM Deadlift * Complete a set every 2 minutes, on the minute for 10 minutes * WOD “The Joker” Partner WOD 1000m row (Split) 100 Kettlebell Swings (70/53) (split as needed) 800 Row (Split) 75...
by MTCF | Mar 29, 2021 | Uncategorized, WOD
03.30.21 ACCESSORY 3 Rounds 10 Lindsay Curls (each side) banded hamstring curls (red or blue band) 10 Dumbbell Steps Back Lunges (each side) (holding moderate/light dumbbells) 10 Dumbbell Single Leg RDL’s (each side) 10-yard Handstand Walk or 3 Wall Walks WOD “Batman”...
