by MTCF | Apr 27, 2023 | WOD
WOD: “Grouper” Every 3:00 for 15:00 200m Run 15 Wall Balls 20/14 3 Clean and Jerk 185/125 *Clean and Jerk reps increase by 1 each round Finisher: Clean and Jerk EMOM 10 1 Clean and Jerk start at Metcon weight and build gradually to a heavy single...
by MTCF | Apr 26, 2023 | WOD
WOD: “Tarpon” 40-30-20-10 Row For Calories (or Bike/Ski) Hang DB Snatch 50/35 Sit Ups 18 Min Cap Finisher: Pendlay Row Every 2:00 for 10:00 10 Reps...
by MTCF | Apr 25, 2023 | WOD
WOD: “Wahoo” AMRAP 3 20/16 Calorie Bike 20 Box Jump Overs 24/20″ Max Bar Muscle Ups –2:00 Rest– AMRAP 4 30/24 Calorie Bike 30 Box Jump Overs 24/20″ Max Bar Muscle Ups –2:00 Rest– AMRAP 5 40/32 Calorie Bike 40 Box Jump Overs...
by MTCF | Apr 24, 2023 | WOD
Strength: Power Snatch INTO Overhead Squat + Overhead Squat Every :90 for 12:00 1 Complex WOD: 3 Rounds 15 Power Snatch 75/55 50 Double Unders –2:00 Rest– 2 Rounds 9 Power Snatch 135/95 100 Double Unders 14 Min...
by MTCF | Apr 23, 2023 | WOD
Strength: Front Squat Every :90 for 6:00 2 Reps w/ :02 pause –Into– EMOM 5 1 Rep w/ :02 pause *Record 1 Rep with :02 Weight* WOD: For Time 10 Hang Power Cleans 115/75 10 Front Squats 115/75 10 Chest to Bar Pull Ups 1:00 Rest 15 Hang Power Cleans 15 Front...
by MTCF | Apr 21, 2023 | WOD
Strength: Bench Press Every 3:00 for 15:00 5 Reps Building in Weight WOD: With a Partner 10 Rounds Each (20 total)… 9 Thrusters (95/65) 35 Double...
