by MTCF | Apr 5, 2023 | WOD
WOD: 3x AMRAP 7 / 2:00 Rest 500m Row then Max Rounds/Reps of “Cindy” in remaining time* *Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats
by MTCF | Apr 4, 2023 | WOD
Strength: Push Press In 12:00 Complete: 10-10-5-5-3-3 WOD: Every 4:00 for 16:00 200m Run 10 T&G Clean and Jerk 95/65 10 Box Jump Overs...
by MTCF | Apr 3, 2023 | WOD
Strength: Snatch Complex Every :90 for 12:00 1 Power Snatch + 1 Squat Snatch T&G WOD: For Time 6 Muscle Ups 6 Squat Snatch 135/95 (115/75) [95/65] 24/18 Calorie Echo/AAB 1:00 Rest 8 Muscle Ups 8 Squat Snatch 32/24 Calorie Echo/AAB 1:00 Rest 10 Muscle Ups 10 Squat...
by MTCF | Apr 2, 2023 | WOD
WOD: Every 2:00 for 32:00 250/200m Row (or Ski, Bike Erg – x2) 5 Back Squats Alternate movements every 2:00 (8 sets each) *Score is slowest interval **Score is 5RM
by MTCF | Mar 31, 2023 | WOD
WOD: “Holleyman” Thirty rounds of: •5 Wall ball shots, 20 pound ball •3 Handstand push-ups •225/155 pound Power clean, 1 rep
by MTCF | Mar 30, 2023 | WOD
Strength: Back Rack Reverse Lunges Every 3:00 for 9:00 20 Reps (10/side) Light/Perfect – Build across sets WOD: EMOM 20 Min 1 – 100m Run Min 2 – 12 Deadlift 225/155 Min 3 – 12 Toes to Bar Min 4 – 12 S-DB Front Rack Reverse Lunges...
