by MTCF | Jan 27, 2023 | WOD
Strength: Back Squat Every 3:00 for 12:00 10-10-10-10 PARTNER WOD AMRAP 15 4 Wall Walks 30 S-DB Front Rack Lunges 50/35 15 Chest to Bar 8 Wall Walks 40 S-DB Front Rack Lunges 50/35 30 Chest to Bar 12 Wall Walks 50 S-DB Front Rack Lunges 50/35 45 Chest to Bar + Max...
by MTCF | Jan 25, 2023 | WOD
WOD: 4 Rounds 200m Run* 25 Hollow Rocks 30 Plate OH Lunge Steps (15/side) 45/25 15 Min Cap *Running Subs 250m Row 500m Bike Erg 15/12 Cal Bike Erg FINISHER 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any order. Partition as...
by MTCF | Jan 23, 2023 | WOD
Strength: Deadlift (6×3) Every 2:00 for 12:00 3 Reps WOD: 3x AMRAP 4 / 1:00 Rest 20 Ab Mat Sit Ups then 1 Power Clean 135/95 1 Bar Facing Burpees 2/2, 3/3, etc.. Continue climbing where you left off, just complete the 20 Sit Ups at the top of each...
by MTCF | Jan 18, 2023 | WOD
WOD: 30-20-10 Hand Release Push Ups S-KB Box Step Up 24/20″ 53/35 KB Swings 53/35 20 Min Cap Finisher for Quality 3 Rounds – For Completion 10 L-Arm KB Bent Over Row 10 R-Arm KB Bent Over Row 25 Ab Mat Sit...
by MTCF | Jan 17, 2023 | WOD
WOD Partner 10k Row Split work evenly!
by MTCF | Jan 12, 2023 | WOD
Strength: Power Clean In 10:00 build to heavy single then Every 3:00 for 9:00 1 Max Set of HANG Power Clean @60%, 70%, 80% of Single WOD: For Time 30/24 Calorie Row 30 Toes to Bar 30 Power Cleans 135/95 7 Min...
