by MTCF | Jan 29, 2021 | WOD
01.31.20 Partner WOD For Time: 1000m Row 100 Slam Balls (30/20) 100 Wallballs (20/14) 100 Kettlebell Swings (53/35) 100 Box Jumps (24/20) 100 AMSU’s 1000m...
by MTCF | Jan 28, 2021 | WOD
01.29.21 WOD “Come A Little Bit Closer” For Time: 100 DU’s (200 Singles) 50 Devils Press (35s/20s) 200ft Dumbbell Front Rack Lunge (35s/20s) 100 DU’s (200 Singles) ACCESSORY For Time: 50...
by MTCF | Jan 27, 2021 | WOD
01.28.21 WOD “Brandy” Teams of 2 (1:1 Work:Rest) 50/40-40/32-30/24-20/15-10/8 Calorie Row or Assault Bike ACCESSORY 4 sets 10 Single Arm Dumbbell Bench (build across sets – controlled down and up) Each 10 Standing Alt. Bicep Curls (each side) 6-8 Glute Bridge...
by MTCF | Jan 26, 2021 | WOD
01.27.21 STRENGTH 2 Position Clean (Floor + Hang) 5×2 1 Set = 1 Floor + 1 Hang Cleans: * Rest 60-90 seconds between sets * WOD “Surrender” 4 rounds 20 Pull-ups 15 GHD sit ups or 20 Abmat sit ups 10 Thrusters...
by MTCF | Jan 25, 2021 | WOD
01.26.21 WOD “The Chain” 10 rounds 14/12 Calorie Row 10 Alternating Hang Dumbbell Clean and Jerks (50/35) 8 Burpee over rower Accessory 3 Sets 30 – 60 seconds Handstand Hold 10 Tempo Goblet Squats (Smooth and Controlled)...
by MTCF | Jan 24, 2021 | WOD
01.25.21 STRENGTH Snatch Pull + Snatch (5×4) 2 Snatch Pulls + 2 Snatch: * Rest 60-90 seconds between sets **Build to a moderate heavy set WOD “Mr. Blue Sky” 10:00 Amrap (Team of 2) 5 Strict Pull Ups (each) 10 Synchro push ups...
