by MTCF | May 3, 2019 | WOD
“Brown Bear” Teams of 2 Complete: 200 Wall Balls (20/14 lbs) 200 AbMat Sit Ups Every 3 Minutes stop and each partner complete: 1 Wall Climb & 20 total Walking Lunges (10/leg) *One partner works at a time. Split the reps however desired. You do not...
by MTCF | May 2, 2019 | WOD
Deadlift Every 2 Minutes for 16 minutes (8 sets) Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 80% Set 4: 2 reps @ 85 Set 5: 1 rep @ 90% Set 6-8: 2-3 reps @ 90% “I Don’t Know Why” 5 Rounds In 2 minutes Row 300/250 Meters WIth remaining time...
by MTCF | May 1, 2019 | WOD
“Tropicana Punch” Open/Performace 30-20-10 Power Snatches (75/55) 2X Double Unders (60-40-20) Lateral Over Bar Burpees Goal Day EMOTM 10 Pick a goal/skill to work on FItness 30-20-10 Power Snatches (45/33) 2X Single Unders (60-40-20) Lateral Over Bar...
by MTCF | Apr 30, 2019 | WOD
“Its Me” Open Minute 0-10 With a Partner Switching anytime: ‘Heavy Grace’ 30 Clean and jerks (225/135) Minute 10-25 With a partner Switching after full rounds 10/7 Calorie Row 10 Pistols *If you compelte 20 total rounds (10 each) stop. Performance Minute...
by MTCF | Apr 29, 2019 | WOD
“Sounds of Freedom” Open AMRAP 8 5 Strict Handstand Push-Ups 10 Wall Balls (20/14 lbs) 200 Meter Run Rest 4 minutes AMRAP 8 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Performance AMRAP 8 5 Handstand Push-Ups 10 Wall Balls (20/14 lbs) 200...
by MTCF | Apr 28, 2019 | WOD
Find your 3 Rep Max Overhead Squat “DABI” Open and Performance 3 RFT 8 Barbell Front Rack Reverse Lunges per leg 95/65 8 Strict Knees to Elbows 14 KBS 70/53 Fitness 8 Barbell Front Rack Reverse Lunges per leg 95/65 8 Strict Knees to Elbows 14 KBS...
