by MTCF | Jan 11, 2023 | WOD
WOD: Every 4:00 for 20:00 20 Wallballs 20/14 20 Push Ups 20/16 Calorie Bike (or machine of choice)
by MTCF | Jan 10, 2023 | WOD
WOD With a 30:00 Running Clock: Complete 4 Rounds 400m Run* (See Subbing Options) 15 Pull Ups 10 Deadlift (245/165) then w/ remaining time Complete 1 Deadlift rep OTM build across reps *Cardio Options: 400m Run 500m Row 1000m Bike Erg 30/24 Cal Echo Bike...
by MTCF | Jan 9, 2023 | WOD
Strength: Front Squat In 14:00 Complete 5-5-5-5-5-5 WOD: AMRAP 18 30 Double Unders 25′ HS Walk 9 Thrusters 95/65
by MTCF | Jan 8, 2023 | WOD
WOD: 1:00 on 1:00 off until completion… 10-20-30 Calories on Bike/Row/Sk Box Jumps 24/20″ Burpee Pull Ups 28:00 Time Cap
by MTCF | Jan 6, 2023 | WOD
Strength: Bench press Every 2:00 for 12:00 Complete a Set of 5-5-3-3-1-1 Building in Weight WOD: “Floor General” AMRAP 15:00 30 Dumbbell Floor Presses 20 Dumbell Reverse Lunges 10×25′ Shuttle Runs Dumbbells: (50/35) Score = Rounds &...
by MTCF | Jan 5, 2023 | WOD
Strength: Deadlift Every 2:00 for 10:00 5 Reps WOD: 21-15-9 Clean and Jerk 95/65 Row For Calories (or Bike) Chest to Bar Pull Ups
