by MTCF | Jan 17, 2024 | WOD
WOD: For Time 8 50′ Shuttle Runs (25’ down/back) 80 DB Box Step Overs 24/20″ 50/35 16 50′ Shuttle Runs 40 DB Box Step Overs 32 50′ Shuttle Runs 20 DB Box Step Overs 20 Min Cap Finisher: Pendlay Row In 8:00 Complete 4-5 x...
by MTCF | Jan 16, 2024 | WOD
Strength: Thrusters Every 2:00 for 14:00 30 Double Unders or Single Unders 3 Thrusters Build weight across sets WOD: RX: AMRAP 8 21 Bar Facing Burpees 21 Thrusters 115/75 15 Bar Facing Burpees 15 Thrusters 9 Bar Facing Burpees Max Thrusters in remaining time Fitness:...
by MTCF | Jan 12, 2024 | WOD
Strength: Overhead Squat In 10:00 establish a 5RM Bar comes from the floor Partner WOD: AMRAP 20 80/60 Calorie Bike (Share any way) 60 Slamballs 30/20 60 Overhead Squat 95/65 1200m Run (Alternate 200s) or 1500m Row (Alternate 250s) 30 Slamballs 30 Overhead Squat P1...
by MTCF | Jan 11, 2024 | WOD
Strength: Squat Clean and Split Jerk EMOM 10 1 Rep then 10:00 to establish a heavy double drop and reset WOD: RX: AMRAP 5 8 S-Arm Devils Press 50/35 12 V-Ups Fitness: AMRAP 5 8 S-Arm Devils Press (any weight) 12 Alternating S-Leg...
by MTCF | Jan 10, 2024 | WOD
Quality Time: On an 8:00 Running Clock… Freestanding HS Hold Progressions -Here are some options: HS on a wall, then pull one foot at a time off the wall. HS to band across rig. HS Hold on the floor w/ spotters. HS Hold on Parallettes for more advanced athletes...
by MTCF | Jan 8, 2024 | WOD
WOD: Squat Snatch With a 12:00 Running Clock For Time 12 Squat Snatch 95/65* 9 Squat Snatch 135/95 6 Squat Snatch 165/115 Build to a Heavy Single in remaining time *See Notes WOD: RX: 4 Rounds 1:00 Max Double Unders 1:00 Max Hang Power Snatch 75/55 1:00 Plank 1:00...
