by MTCF | Feb 5, 2023 | WOD
Strength: Push Press In 12:00 establish a Heavy Double WOD: 9-7-5 Front Squat (205/145) Shoulder to OH (205/145) Rest 2:00 21-15-9 Front Squat (115/75) Shoulder to OH (115/75) 15 Min Total...
by MTCF | Feb 2, 2023 | WOD
Strength: Power Clean & Jerk In 12:00 Complete 12 Reps @ 135/95 9 Reps @ 165/115 6 Reps @ 185/125 Find a Heavy Single in remaining time WOD: With A Partner: AMRAP 20 10/8 Calories Machine of Choice 10 Wallballs (20/14) 10 AMSU Alternate Full...
by MTCF | Feb 1, 2023 | WOD
WOD: EMOM 28 Minute 1. Row for Calories Minute 2. HS Hold or Tall Plank Hold Minute 3. DB Box Step Ups 24/20″ 50/35 Minute 4. Rest Finisher: EMOM 5 8 DB Bent Over Row (per...
by MTCF | Jan 31, 2023 | WOD
Strength: Every :90 for 15:00 10 Back Rack Reverse Lunge Steps (5/5) 10 Double DB Arnold Press Alternate movements each :90 window WOD: Open 22.2 RX: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: • Deadlifts • Bar-facing burpees ♀ 155 lb ♂ 225 lb Scaled:...
by MTCF | Jan 30, 2023 | WOD
WOD: AMRAP 13 3 Rounds 60 Double Unders 10 Thrusters 115/75 6 Ring Muscle Ups then Max Calorie Row in remaining time Post WOD Strength: EMOM x 10:00 1 Front...
by MTCF | Jan 29, 2023 | WOD
Strength: Power Snatch + Hang Squat Snatch EMOM 5 1 Complex Every :90 for 9:00 1 Complex WOD: For Time 50/40 Calorie Echo/AAB (or Row) 40 Power Snatch 75/55 30 Burpee Box Jump Overs 24/20″ 10 Min Cap...
