by MTCF | Mar 29, 2023 | WOD
WOD: From 0:00-4:00 Complete: 20/16 Calorie Bike/Row 20 Air Squats 50′ DB/KB Farmers Carry 50/35s From 4:00-10:00 30/24 Calorie Bike/Row 30 Air Squats 100′ DB/KB Farmers Carry 50/35s From 10:00-18:00 40/32 Calorie Bike/Row 40 Air Squats 150′ DB/KB...
by MTCF | Mar 28, 2023 | WOD
Strength: Front Squat In 12:00 Complete 3-3-3-3-3-3 Build across sets 5 Rounds 50 Double Unders 10 Thrusters 95/65 5 Bar Muscle Ups* 12 Min Cap *Sub 10 Pull ups for Bar Muscle...
by MTCF | Mar 27, 2023 | WOD
Strength: Strict Press Every :30 for 4:00* 1 Rep then 6:00 to establish a 1RM *Keep weight light. WOD: “Tag Team” With a Partner… AMRAP 15 6 Burpee Box Jump Overs 24/20″ 4 50′ Shuttles 4 Wall Walks Partner A does 6 Burpee Box Jump Overs and then Partner B...
by MTCF | Mar 26, 2023 | WOD
Strength: Squat Clean Every :90 for 9:00 5 T&G Reps Build across sets WOD: Every 4:00 for 16:00 50/40 Calorie Row/Ski/Bike Erg Max Push Ups in remaining...
by MTCF | Mar 24, 2023 | WOD
WOD: “The Devil’s Friend” With a Partner… 50-40-30-20-10 Cals on Echo Bike Devil’s Press (50/35)(35/20) DB Walking Lunges Split Work Evenly. One Partner Works, One...
by MTCF | Mar 23, 2023 | WOD
WOD: 2 rounds: 22 Calorie Row 22 KBS (53/35) 22 Clean & Jerks (95/65) 22 Slam balls (30/20) 22 Box Jump Overs (24/20) 22 Alt. Sit-thru
