by MTCF | Feb 12, 2021 | Uncategorized, WOD
02.13.21 “Angie’s Birthday WOD” Teams of 2 AMRAP 21 Buy in: 95 synchronized burpees Into 7 synchronized dead lifts (185/135) 2 synchronized hang power cleans (185/135) 25 ft handstand...
by MTCF | Feb 11, 2021 | Uncategorized, WOD
02.12.21 STRENGTH 2 position (Floor + Hang) Cleans: – (1+1) x 2 sets @ 80% 1RM Clean – (1+1) x 3 sets @ 85% 1RM Clean – rest 60-90 seconds between sets – WOD “Edna” 3 Rounds 10 Overhead Squats (95/65) 50 Double Unders -Straight into- 3 Rounds...
by MTCF | Feb 10, 2021 | Uncategorized, WOD
02.11.21 Accessory 3-4 Sets 10 Dumbbell Bench Press 10 Dumbbell Bent Over Row 10 Alt. Dumbbell Bicep Curls 10 Dumbbell Tricep Extension WOD “DWOW” 3 Rounds for Time: 2 Deadlifts (305/215) 11 Pull-Ups 21 Hand Release Push-UPS Please wish Coach Deryk a Happy Birthday if...
by MTCF | Feb 9, 2021 | WOD
02.10.21 WOD “Dorothy” 3 sets 20/15 Calorie Row 20 GHD Sit Ups or 25 Abmat Sit Ups 20/15 Calorie Row 20 Russian Kettlebell Swings (70/53) 20/15 Calorie Row 20 Toes to bar or V-Ups -Rest 5:00 Between Sets- ACCESSORY 1 min couch stretch (each side) 1 min pigeon pose...
by MTCF | Feb 8, 2021 | Uncategorized, WOD
02.09.21 STRENGTH 2 Snatch Pulls + 2 Snatch: – (2+2) x 2 sets @ 73% 1RM Snatch – (2+2) x 3 sets @ 78% 1RM Snatch * Rest 60-90 seconds between sets WOD “Ethel” Tabata (:20 on / :10 off) 8 sets each movement Pull-Ups Push-Ups Reverse Lunges Air Squats -1...
by MTCF | Feb 7, 2021 | WOD
02.08.21 WOD “Grettel Ingrid” 10 Rounds 3 Power Snatches (115/75) 3 Burpees over bar 3 Power Clean and Jerks (115/75) 3 Burpees over bar
