by MTCF | Feb 26, 2021 | Uncategorized, WOD
02.27.21 WOD “Mighty Ducks” Teams of 2 (1:1) 30 Minute Amrap 15/12 Calorie Row 15 Push Ups 15 Hang Cleans (75/55) * You go, I go *
by MTCF | Feb 25, 2021 | Uncategorized, WOD
02.26.21 WOD “Triple Deque” Every 2 minutes (10 sets) 18 Wall Balls (20/14) 36 Double Unders ACCESSORY 5 sets 5. Negative Handstand Push Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and...
by MTCF | Feb 24, 2021 | Uncategorized, WOD
02.25.21 STRENGTH 3 Position Cleans (hang, below the knee, floor): – 2 sets @ 70% 1RM Clean – 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * WOD “Bombay” 12 min AMRAP 2-4-6-8-10…. Deadlifts (225/155) Double Dumbbell...
by MTCF | Feb 23, 2021 | Uncategorized, WOD
02.24.21 WOD “Flying V” Teams of 2 200/160 Calorie Row 125 Synchro Air Squats * Split Row calories as needed * ACCESSORY 4 Rounds 10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down) 12 body weight rows...
by MTCF | Feb 22, 2021 | Uncategorized, WOD
02.23.21 STRENGTH 3 Position Snatch (Hang, Below the Knee, Floor) for load: – 5×3 reps @ 65% 1RM Snatch or a moderate weight * Rest 60-90 seconds between sets WOD “Heavy Fran” For Time: 15-12-9 Thrusters (135/95) Strict Pull Ups *Weighted Vest Optional...
by MTCF | Feb 21, 2021 | Uncategorized, WOD
02.22.21 WOD: ”Darcy” 2 rounds: 22 Calorie Row 22 KBS (53/35) 22 Wallballs 22 Clean & Jerks (95/65) 22 Slam balls (30/20) 22 Box Jump Overs 22 Alt. Sit-thrus If you see coach Darcy make sure to wish her a Happy...
