by MTCF | May 28, 2023 | WOD
MURPH Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile...
by MTCF | May 25, 2023 | WOD
Strength: Clean Complex In 10:00 establish a heavy Complex: 1 Power Clean + 2 Hang Squat Clean WOD: With A Partner… AMRAP 20 1000/900m Row 30 Clean and Jerk 135/95 *1 Partner works while 1 rests. Switch every 250m on the Row and every 5...
by MTCF | May 24, 2023 | WOD
WOD: 4 Rounds 12/9 Calorie Echo/AAB or 250/200m Row 20 Single Arm Alt. Russian KB Swings 53/35 12/9 Calorie Echo/AAB or 250/200m Row 2:00 Rest 18 Min Cap Finisher: FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head...
by MTCF | May 23, 2023 | WOD
Strength: Hang Squat Snatch Every :90 for 12 minutes 2 Hang Squat Snatch WOD: Every 4:00 for 16:00 500/450m Row* 15 Overhead Squats (95/65) *Can Sub a 400m...
by MTCF | May 22, 2023 | WOD
Strength: Back Squat Every 2:00 for 12:00 1 Set 6-5-4-3-2-1 WOD: 5 Rounds 6 CTB Pull Ups 4 T&G Power Clean + 4 Front Squats 155/105 6 CTB Pull Ups 1:00 Rest 14 Min...
by MTCF | May 21, 2023 | WOD
Strength: Push Press Every :90 for 12:00 3 Reps WOD: 3 Rounds 15 Box Jumps 24/20″ 10 HSPU* 1:00 Rest 2 Rounds 15 Box Jumps 24/20″ 10 HSPU 1:00 Rest 1 Round 15 Box Jumps 24/20″ 10 HSPU 12 Min Cap *Sub Standard Push Ups if we don’t have...
