by MTCF | Aug 27, 2023 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps All 5 sets should be “working sets”, but none of them have to be a 5RM WOD RX: In 8:00 Complete 4 Rounds 10 Deadlift 135/95 10 Shoulder to OH 135/95 then Max Wall Walks in remaining time 2:00 Rest In 6:00...
by MTCF | Aug 23, 2023 | WOD
WOD: 4 Rounds 30/24 Calorie Bike or Row 15 KB Swings 53/35 100m KB Carry 53/35 2:00 Rest 22 Min Cap
by MTCF | Aug 20, 2023 | WOD
WOD: RX: From 0:00-7:00 Complete 4 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 7:00-12:00 Complete 3 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 12:00-15:00 2 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch...
by MTCF | Aug 16, 2023 | WOD
WOD: RX: Every 6:00 for 24:00 500m Row 20 S-KB Box Step Ups 24/20″ 53/35 5 Wall Walks Fitness: Every 6:00 for 24:00 500m Row 20 Medball Box Step Ups 20″ 20/14 3 Wall Walks Finisher for Quality Alternating Tabata Intervals 8 Rounds of :20 on :10 off Flutter...
by MTCF | Aug 15, 2023 | WOD
Strength: T&G Power Cleans Every 3:00 for 12:00 10 Unbroken Reps WOD: RX: AMRAP 18 10 Wall Balls 20/14* 10 Toes to Bar 15/12 Calorie Echo/AAB *Add 10 Wallballs each round. Toes to Bar and Calories stay the same. Fitness: AMRAP 18 10 Wall Balls (any weight) 10 Sit...
by MTCF | Aug 13, 2023 | WOD
WOD: RX: Every 5:00 for 20:00 Run 400m In the remaining time Complete: 21 Hang Squat Cleans 95/65 18 Hang Squat Cleans 135/95 15 Hang Squat Cleans 155/105 12 Hang Squat Cleans 185/125 9 Hang Squat Cleans 205/145 6 Hang Squat Cleans 225/155 3 Hang Squat Cleans 245/165...
