by MTCF | May 5, 2023 | WOD
Strength: Squat Clean Complex Every 2:00 for 12:00 1 Squat Clean + 1 Hang Squat Clean Partner WOD: AMRAP 16 Alternate Full Rounds 50 Double Unders 5 Squat Cleans...
by MTCF | May 4, 2023 | WOD
Strength: Every :90 for 9:00 3 Power Snatches Building in Weight WOD: Every 4:00 for 16:00 200m Run 10 Box Jumps 24/20″ 3 “Heavy” Power Snatch...
by MTCF | May 3, 2023 | WOD
WOD, AMRAP 25 10 Calorie Row (or Ski) 10 DB or KB Box Step Ups 53/35 24/20″ 100m S-DB or KB Farmers Carry 20/20/100m, 30/30/100m, etc… Finisher: Every 3:00 for 9:00 1 Max Set of DB Bench Press (should be 10-25 reps each set) Score is...
by MTCF | May 1, 2023 | WOD
Strength: Push Press In 14:00 Establish a 3RM WOD: For Time 10 Clean and Jerk 155/105 20 CTB Pull Ups 10 Clean and Jerk 15 CTB Pull Ups 10 Clean and Jerk 10 CTB Pull Ups 10 Min...
by MTCF | Apr 30, 2023 | WOD
Strength: Deadlift EMOM 10 1 Rep Build across sets WOD: Every 3:00 for 15:00 20/16 Calorie Bike, Row, or Ski 10 Deadlift 225/155 20 Crossover Single Unders* *Sub: 30 Double Unders or 40 Single Unders...
by MTCF | Apr 29, 2023 | WOD
WOD: Ted Moore 5k Run/Walk One class today at 9am. We will be doing 5k in memory of Ted Moore. https://www.mvcc.edu/foundation/ted-moore/
