by MTCF | Jun 21, 2019 | WOD
OPEN & PERFORMANCE Overhead Squat Build to a Heavy Set of 3 “Dilly Dilly” AMRAP 12: 8 Pull Ups 4 Overhead Squats (135/95) 16/12 Calorie Row FITNESS Overhead Squat Build to a Heavy Set of 3 “Dilly Dilly” AMRAP 12: 8 Pull Ups 4 Overhead Squats (95/65) 16/12 Calorie...
by MTCF | Jun 20, 2019 | WOD
“PRIDE” Open/Performance 50 Reps of each movement AQAP P- Power Cleans 115/83 R- 500 M run I- Inch Worm Push Ups D- Dumbell Jerks 50/35 (A dumbbell in each hand) E- Elbow to Knees Fitness “PRIDE” 50 Reps of each movement AQAP P- Power Cleans...
by MTCF | Jun 19, 2019 | WOD
OPEN & PERFORMANCE “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Row 1 Minute Rest FITNESS “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (35’s/20’s) 1 Minute...
by MTCF | Jun 18, 2019 | WOD
OPEN & PERFORMANCE “TNT” For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65) FITNESS “TNT” For Time: 30 Snatches (75/55) 30 Clean and Jerks (75/55) 30 Thrusters...
by MTCF | Jun 17, 2019 | WOD
OPEN & PERFORMANCE “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) FITNESS “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs...
by MTCF | Jun 16, 2019 | WOD
OPEN Squat Snatch Heavy Single “Over and Out” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) PERFORMANCE Power Snatch Heavy Single “Over and Out” 20 Power Snatches (95/65) 20 Lateral...
