by MTCF | Dec 4, 2019 | WOD
Strength/Skill EVERY 1:00 x 7 SETS* 5 Deadlifts *Start at a light weight a build to a moderate weight. Workout DOUBLE AMRAP AMRAP x 8 MINUTES 10 Deadlifts (155/105) 10 Push-ups 20 Walking Lunges -Rest 2:00- AMRAP x 4 MINUTES 5 Deadlifts 5 Push-ups 10 Walking...
by MTCF | Dec 3, 2019 | WOD
Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 50/40 Cal Row 50 Up-Downs PARTNER FINISHER IN TEAMS OF...
by MTCF | Dec 2, 2019 | WOD
Strength/Skill ON AN 8:00 RUNNING CLOCK… Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling...
by MTCF | Dec 1, 2019 | WOD
Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES* MIN 1 – :30 DB Bent Over Row / :30 Plank MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo “Rowing with Annie” FOR TIME...
by MTCF | Nov 30, 2019 | WOD
by MTCF | Nov 29, 2019 | WOD
Layla’s Birthday WOD PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 2000m Row 150 Pull-Ups 150 Sit-ups 150 Box Jumps (24/20) 200m Bear Crawl *Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other...
