by MTCF | Nov 9, 2023 | WOD
Strength: Front Rack Reverse Lunges Every 2:30 for 10:00 10 Reps WOD: RX: 5x AMRAP 2 / Rest 1:00 R1: 100 Double Unders Max Hang Power Cleans (185/125) R2: 80 Double Unders Max Hang Power Cleans R3: 60 Double Unders Max Hang Power Cleans R4: 40 Double Unders Max Hang...
by MTCF | Nov 3, 2023 | WOD
Strength: Pause Front Squats In 13:00 Complete 3-3-2-2-1-1 WOD: “Doublemint” Teams of 2 400 m run together 40 Pull Ups 80 OH Lunges with plate 45/25 (each leg) 60 AMSU 80 Wallballs 40 Push Ups 400 m run together One partner works, One partner...
by MTCF | Nov 2, 2023 | WOD
WOD: Happy Birthday Erin 31 deadlifts (135/95) 31 burpees 31 hang power cleans (135/95) 31 burpees 31 shoulder to overhead (135/95)
by MTCF | Oct 18, 2023 | WOD
WOD: 5x AMRAP 3 / 1:00 Rest 20/16 Calorie Row 20 Wall Balls 20/14 Max V-Ups or Sit Ups
by MTCF | Sep 3, 2023 | WOD
WOD “Scavenger Hunt” 1 round 800 m run 80 Double Unders 21 Hang Power Clean 135/95 2 rounds 400 m run 40 Double Unders 15 Hang Power Clean 3 rounds 200 m run 20 Double Unders 9 Hang Power...
by MTCF | Aug 31, 2023 | WOD
Skill: Rope Climbs Every 2:00 for 10:00 2-3 Rope Climbs If unable to climb rope we can do pulls from the floor or practice foot work. WOD: 3 Rounds for Time… 400m Run 3 Rope Climbs 5 “Lindsay Makers”* *1 Lindsay Makers = Renegade Row + Squat Clean +...
