by MTCF | Jun 11, 2023 | WOD
Strength: Every 2:00 for 10:00 5 Back Squats 5 working sets. Building. For Time 21-15-9 Thruster 115/75 12-9-6 Bar Muscle Ups 15 Min Cap Scaling Option: 21-15-9 DB Thrusters Pull-ups...
by MTCF | Jun 8, 2023 | WOD
Strength: Snatch Complex Every :90 for 12:00 1 Squat Snatch + 1 Overhead Squat WOD: For Time 200m Run 5 Power Snatch + 5 Squat Snatch + 5 Overhead Squats 115/75* 200m Run 4 PS + 4 SS + 4 OHS 200m Run 3 PS + 3 SS + 3 OHS 200m Run 2 PS + 2 SS + 2 OHS 200m Run 1 PS + 1...
by MTCF | Jun 7, 2023 | WOD
WOD: AMRAP 20 Climb the Ladder 10 Calorie Row 10 KB/DB Box Step Ups 53/35 24/20″ 20/20, 30/30, 40/40, etc
by MTCF | Jun 6, 2023 | WOD
Strength: Hang Power Clean EMOM 5 3 Reps then 7:00 to establish a heavy triple WOD: For Time 200 Double Unders 30 Deadlifts 185/125 25 Power Clean 20 Front Squats 14 Min...
by MTCF | May 31, 2023 | WOD
WOD: AMRAP 24 15/12 Calorie Row, Ski, or Bike 20 Hollow Rocks 200m Run 50′ HS Walk or 5 Wall Walks
by MTCF | May 29, 2023 | WOD
WOD: 4 Rounds 500/450m Row or Ski* 20 Hang DB Snatch (50/35) 15 Ab Mat Sit Ups 1:00 Rest *Sub 400m Run or 1000/950m Bike erg 20:00 Time Cap
