by MTCF | Jan 7, 2024 | WOD
Strength: Front Squat In 16:00 Complete 5-5-4-4-3-3 WOD: RX: AMRAP 10 15 Russian KB Swings 70/53 3 Burpee Box Get Over 30/24″ 15/6, 15/9, etc. Fitness: ELLNESS WOD) AMRAP 10 15 Russian KB Swings 35/26 3 Burpee Box Step Over 20″ 15/6, 15/9,...
by MTCF | Jan 4, 2024 | WOD
Strength: T&G Snatch Every 1:00 for 5:00 2 Reps Every 2:00 for 8:00 2 Reps WOD: RX: 21-15-9 Power Snatch 135/95 Handstand Push Ups 10 Min Cap Fitness: 21-15-9 Power Snatch 95/65 Push Ups 10 Min...
by MTCF | Jan 3, 2024 | WOD
Strength: Power Clean Every :90 for 9:00 3 Reps Drop and reset each rep Build across sets WOD: RX: For Time 25 Toes to Bar 30 Hang Power Cleans 115/75 35 Box Jump Overs 24/20″ 2:00 Rest 35 Box Jump Overs 30 Hang Power Cleans 25 Toes to Bar 15 Min Cap Fitness:...
by MTCF | Jan 2, 2024 | WOD
Strength: Split Jerk EMOM 10 1 Rep then 5:00 to establish a Heavy Single WOD: RX: AMRAP 10 15 Wall Balls 20/14 3 Bar Muscle Ups Fitness: AMRAP 10 15 Wall Balls (any weight) 6 Horizontal Ring Rows or 6 Strict Pull-ups (make them challenging) ...
by MTCF | Jan 1, 2024 | WOD
WOD: RX: 50-40-30-20-10 Calorie Row S-DB Box Step Up 24/20″ 50/35 24 Min Cap Fitness: 40-30-20-10-5 Calorie Row S-DB Box Step Up 20″ 35/20
by MTCF | Dec 29, 2023 | WOD
WOD: With a Partner… 2000/1600m Row Buy in (Row at same time) 100 Double Unders (at same time) 40 Power Snatches* (95/65) 100 Double Unders 30 Power Snatches (115/75) 100 Double Unders 20 Power Snatches (135/95) *One partner working at a time on snatches Time...
