by MTCF | Jan 25, 2024 | WOD
Strength: Clean & Jerk EMOM 12 1 Rep WOD: RX: AMRAP 12 60 Double Unders 20 Wall Balls 20/14 5 Bar Muscle Ups Fitness: AMRAP 12 60 Single Unders 20 Wall Balls (any weight) 10 S-Arm Ring Rows...
by MTCF | Jan 24, 2024 | WOD
WOD: Teams of 2… 3 Rounds for Time: 250/225 Meter Row* 500/450 Meter Row 750/675 Meter Row Time Cap 40:00 Score is total time for 3 rounds. If Athletes hit Time Cap Score is Rounds + Meters. One Partner Rows while other holds Slamball (30/20). Switch after...
by MTCF | Jan 23, 2024 | WOD
Strength: T&G Power Snatch In 13:00 Complete 5-5-4-4-3-3-2 WOD: RX: 3 Rounds 30 Box Jumps 24/20″ 15 Power Snatch 95/65 1:00 Rest 14 Min Cap Fitness: 3 Rounds 25 Box Jumps 20″ 20 DB Snatch 35/20 1:00...
by MTCF | Jan 22, 2024 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps WOD: RX: For Time 50 Ab Mat Sit Ups straight into 10 Rounds 5 Bar Facing Burpees 3 Power Cleans 185/155 straight into 50 Ab Mat Sit Ups 16 Min Cap Fitness: For Time 40 Ab Mat Sit Ups straight into 8 Rounds 5 Burpees 5...
by MTCF | Jan 21, 2024 | WOD
Strength: Front Squat In 14:00 Complete 5-5-3-3-1-1 WOD: RX: For Time 1000/900m Row 45 Front Squats 135/95 30 Pull Ups 15 Min Cap Fitness: For Time 750m Row 45 Goblet Squats 35/20 30 Ring...
by MTCF | Jan 19, 2024 | WOD
WOD: “Holleyman” Thirty rounds of: •5 Wall ball shots, 20 pound ball •3 Handstand push-ups •225/155 pound Power clean, 1 rep
