by MTCF | Mar 20, 2020 | WOD
Workout “SNATCHING GWEN” FOR LOAD 15-12-9 “Unbroken” Power Snatch* *Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all...
by MTCF | Mar 19, 2020 | WOD
Perform: STRENGTH FOR LOAD 5×5 Back Squat (Score is Load) WORKOUT FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls (Score is Time) Build: Workout STRENGTH ON A 15:00 RUNNING CLOCK… Build to a 5RM Bench Press (Score is...
by MTCF | Mar 18, 2020 | WOD
Performance: Workout WORKOUT FOR TIME 100m Run 10 HSPU* 10 Box Jump Overs (24/20) 200m Run 20 HSPU 20 Box Jump Overs 400m Run 30 HSPU 30 Box Jump Overs 600m Run 40 HSPU 40 Box Jump Overs 800m Run *Athlete option for barbell Push Press (95/65)|(65/45) through workout...
by MTCF | Mar 17, 2020 | WOD
Performance: Workout STRENGTH FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift* *All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder. (Score is Load) WORKOUT AMRAP x 13 MINUTES 300/250m Row 20...
by MTCF | Mar 16, 2020 | WOD
Perform: Workout HERO WORKOUT “TOMMY MAC” 2 ROUNDS FOR TIME 12 Burpees 12 Thrusters (115/75)|(75/55) 12 Burpees 12 Power Snatches (115/75)|(75/55) 12 Burpees 12 Push Jerks (115/75)|(75/55) 12 Burpees 12 Hang Squat Cleans (115/75)|(75/55) 12 Burpees 12...
by MTCF | Mar 15, 2020 | WOD
Performance: Workout EXTENDED WARM-UP 3 SETS FOR QUALITY* 5-10 Reps of Strict HSPU or DB Press 5-10 Reps of Strict Ring Rows *Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced. (No Measure) WORKOUT EMOM x 20 MINUTES MIN 1 – 15/12...
