by MTCF | Dec 14, 2023 | WOD
Strength: Deadlift Every 2:30 for 10:00 5 Reps PARTNER WOD Buy in: 70/50 Calories on Echo/AAB 12 Rounds (6 Rounds Each) 40 Double Unders 10 Deadlifts (155/105)(135/95) Buy out: 70/50 Calories on Echo/AAB Share the bike calories anyway. Alternate complete rounds of the...
by MTCF | Dec 6, 2023 | WOD
WOD: RX: Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead Fitness: Every 10:00 for 30:00 750m Row 30 S-DB Goblet Squats 20 S-DB Bench Press or Floor Press (one head in each hand) 20 S-DB Shoulder to...
by MTCF | Dec 5, 2023 | WOD
Strength: Cleans* EMOM 10 1 Rep Build to a heavy single in 10 reps *Can Power or Squat WOD: AMRAP 20 200m Run 5 Bar Muscle Ups 5 Power Cleans...
by MTCF | Dec 3, 2023 | WOD
Strength: Back Squat Every 2:00 for 10:00 3 Reps w/ :02 Pause (on all three) WOD: RX: EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14 Fitness: EMOM 10 12/10 Calorie Row 12 Sit Ups Straight into EMOM 10 12/10 Calorie...
by MTCF | Nov 21, 2023 | WOD
WOD: In a 30:00 Window: 200 Double Unders 20 Squat Snatch 115/75 2:00 Rest 150 Double Unders 15 Squat Snatch 135/95 2:00 Rest 100 Double Unders 10 Squat Snatch 155/105 then Establish a Squat Snatch single in remaining...
by MTCF | Nov 14, 2023 | WOD
Strength: Split Jerk EMOM 5 2 Reps Then 6:00 to find a Heavy Single WOD: 4 Rounds 1:00 Max Air Squats :30 Rest 1:00 Max Push Ups :30 Rest 1:00 Max Pull Ups :30...
