by MTCF | Apr 20, 2023 | WOD
WOD: “Rhodolite” 2 Rounds 800m Run 50 Overhead Plate Lunge Steps 45/25 50 KB Swings 53/35 22 Min Cap Finisher: 4 Rounds :30 Tall Plank Hold :30 Active Squat Hold 1:00...
by MTCF | Apr 19, 2023 | WOD
Strength: Power Cleans EMOM 12 3 T&G Reps Add weight every 3:00 (4 weights) Build across sets WOD: “Pyrope” AMRAP 4 12/9 Calorie Bike 12 Toes to Bar 1:00 Rest AMRAP 4 12 DB Box Step Overs 24/20″ 50/35 12 HSPU 1:00 Rest AMRAP 4 12/9 Calorie Bike 12 Toes to...
by MTCF | Apr 18, 2023 | WOD
Strength: Back Squat Every 3:00 for 9:00 10 Reps WOD: “Almandine” 5 Rounds 200m Run 10 Lateral Bar Burpees 5 Overhead Squats 155/105 1:00 Rest 18 Min...
by MTCF | Apr 17, 2023 | WOD
Strength: Split Jerk In 10:00 Establish a heavy single WOD: “Grossular” From 0:00-3:00 Complete: 20/15 Calorie Row 20 Wall Balls 20/14 15 Pull Ups From 3:00-8:00 Complete: 40/30 Calorie Row 30 Wall Balls 15 Pull Ups From 8:00-15:00 Complete: 60/45 Calorie Row 40 Wall...
by MTCF | Apr 14, 2023 | WOD
WOD: “Saturday with the Girlz” With a Partner for time…. ” Karen” 150 Wall Balls Total/ 75 per person (20/14) Partner A and B stand side by side alternating. — Rest 3 Minutes — “Cindy” 10 Rounds total (5 rounds per person) Partener A complete one full rounds then...
by MTCF | Apr 13, 2023 | WOD
WOD: “Iron Butt” 2 Rounds 100 Double Unders 20 S-DB Push Press 50/35 10 Front Squats 185/125 Rest 2:00 4 Rounds 50 Double Unders 10 S-DB Push Press 50/35 5 Front Squats 185/125 18 Min Cap Post WOD Strength: Back Squat In 12:00… Establish a Heavy...
