by MTCF | Nov 7, 2022 | WOD
STRENGTH: EMOM 10 3 Reps WOD: AMRAP 15 15 Deadlift 225/155 30/25 Calorie Row (or Bike) 45 Wallballs 20/14
by MTCF | Nov 6, 2022 | WOD
STRENGTH: Clean and Jerk Complex 2 Cleans + 2 Jerks Any Style Every :90 for 12:00 1 Complex WOD: 2x AMRAP 5 / Rest 2:00 400m Run 8 Bar Muscle Ups/C2B Pull-ups/Pull-ups Max sets of 3 T&G Clean & Jerk...
by MTCF | Nov 2, 2022 | WOD
WOD: “Gould’s” EMOM 30 For Total Reps Min 1 – Kettlebell Swings (53/35) Min 2 – Calorie Row, Bike, or Ski Min 3 – AMSU Min 4 – Calorie Row, Bike, or Ski Min 5 – Rest If you see coach Erin today make sure to wish her a Happy Birthday!...
by MTCF | Oct 31, 2022 | WOD
STRENGTH: Front Squat Every 3:00 for 12:00 Complete 1 Set Max Reps at 55%/Max Reps at 65%/Max Reps at 75%/Max Reps at 85% WOD: “Osceola” For Time 50 Toes to Bar 100 Wallballs 20/14 Every break/drop = 200m Run* *Sub for running: 250/225m Row 500/450 Bike erg 15/12 Air...
by MTCF | Oct 30, 2022 | WOD
STRENGTH: Deadlift Every 2:30 for 15:00 5 Reps WOD: “DT” Five rounds of: •155/105 pound Deadlift, 12 reps •155/105 pound Hang power clean, 9 reps •155/105 pound Push jerk, 6 reps 10:00...
by MTCF | Oct 28, 2022 | WOD
WOD: “HALLOWOD” Partner WOD AMRAP x 20 MINUTES 3 Pull-Ups 6 Box Jumps 9 Wall Balls 12 Plank Shoulder Taps 15 AMSU ** With a partner alternate movements completing all reps. Each partner has own wall ball and abmat....
