by MTCF | Jan 11, 2021 | WOD
01.12.21 STRENGTH Power Snatch + Hang Snatch + Snatch – 2 sets x 1+1+1 reps @ 70% 1RM snatch – 3 sets x 1+1+1 reps @ 75% 1RM snatch * Rest 60-90 seconds between sets WOD “This is the Way” 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35) 30 double unders...
by MTCF | Jan 4, 2021 | WOD
Tuesday 01.05.21 WOD: “Shadrach, Meshach, and Abednego” 3 sets (Every 5:00) 5 Squat Cleans (135/95) 4 Squat Cleans (155/105) 3 Squat Cleans (185/125) 2 Squat Cleans (205/135) 1 Squat Clean (225/155) (Score is time for each set) Accessory 12 Minute EMOM Odd Minutes:...
by MTCF | Jan 3, 2021 | WOD
01.04.21 Strength Power Snatch + Hang Snatch + Snatch – 2 sets x 1+1+1 reps @ 65% 1RM snatch – 3 sets x 1+1+1 reps @ 70% 1RM snatch * Rest 60-90 seconds between sets WOD “David and Goliath” 10:00 Amrap 1-2-3-4-5-6-7-8-9-10. . . Toes to Bar Strict Handstand...
by MTCF | Jan 2, 2021 | WOD
01/03/21 WARM-UP EMOM 5 Minute 1 – :45 Plate Presses Minute 2 – :45 Jumping Jacks Minute 3 – :45 Plate Deadlifts Minute 4 – :45 Jumping Jacks Minute 5 – :45 Plate Ground-to-Overhead STRENGTH 2 Sets 1:15 Banded Curls 1:15 Banded Tricep...
by MTCF | Jan 1, 2021 | WOD
WOD “The 2021 Experience” AMRAP x 20 Minutes* 21 Box Step-ups (24/20) 21 Push Press (115/75)(75/55) *Every 3:00 including the start of WOD athletes perform 21 sit-ups Optional Finisher: EMOM x 10 Minutes* Minute 1 – 10 DB Arnold Press Minute 2 – 20 DB...
by MTCF | Dec 30, 2020 | WOD
12-31-20 WOD Partner WOD For time: 2020m Row (Alt. Every 250m)** 100 Hang Power Cleans (115/85)(95/65) 100 Knee Ups 100 AMSU 100 Kettlebell Swings 2021m Row (Alt. Every 250)** **For 2020 & 2021m row goal is to get as close to both 2020 and 2021m. Keep track of...
