by MTCF | Aug 20, 2020 | WOD
8-21-20 STRENGTH STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8. (Score is Weight) WORKOUT AMRAP x 10 MINUTES* 2-4-6-8-10…etc Hang Power Snatch...
by MTCF | Aug 19, 2020 | WOD
8-20-20 SKILL EMOM x 10 MINUTES Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups Min 2 – :45 EZ Row (Nasal Breathing Only) (No Measure) WORKOUT 2 SETS ON A 10:00 RUNNING CLOCK… 5:00 of “CINDY”* 5:00 Max Cal Row -Rest 2:00...
by MTCF | Aug 18, 2020 | WOD
8-19-20 STRENGTH BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. (Score is Weight) “CALIFORNIA LOVE” FOR TIME 30 Squat Clean & Jerk*...
by MTCF | Aug 17, 2020 | WOD
8-18-20 EXTENDED WARM-UP 3 SETS ON A 15:00 RUNNING CLOCK… 5/5 Turkish Get-Ups 30 SA KB Flutter Kicks* -Rest as needed b/t Sets- *15 Flutter Kicks w/ KB in each hand (No Measure) WORKOUT FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings...
by MTCF | Aug 16, 2020 | WOD
STRENGTH DEADLIFT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 30/20 Cal Row 15 Deadlifts (225/155)|(155/105) 12...
by MTCF | Aug 15, 2020 | WOD
WARM-UP AMRAP 6 5 Up-Downs 10/10 Side Plank Hip Taps 10 Alt. Reverse Lunges STRENGTH EMOM 15 MIN 1 – :45 DB Thrusters MIN 2 – :45 DB Up-Downs MIN 3 – :45 Hollow Body Hold WORKOUT 2 SETS AMRAP 12 12 DB Suitcase Step-ups (alternating legs) 30 Double...
