by MTCF | Oct 10, 2022 | WOD
Strength: Push Press Establish a Heavy Triple 10 Min Cap WOD: “Jack” AMRAP 20 10 Push Press 115/75 10 KB Swings 53/35 10 Box Jumps 24/20″
by MTCF | Oct 9, 2022 | WOD
STRENGTH: Front Squat In 12:00 Complete 10-10-10-10 WOD: “Jackie” For time: • 1000m row • 50 Thruster 45/35# • 30 Pull-ups 14 Minute Cap
by MTCF | Oct 7, 2022 | WOD
STRENGTH: Bench Press 5-5-5-5-5 12 Min Cap WOD: “Wake Me Up Before You Go-Go” AMRAP 20 P1 – 20/16 Calorie Row 8 Strict HSPU then P2 – Same then P1 – 20/16 Calorie Row 24 Air Squats then P2 – Same (One partner works through a “round”...
by MTCF | Oct 6, 2022 | WOD
STRENGTH: Front Rack Reverse Lunge Every 2:00 for 10:00 10 Reps (5/leg) WOD: “Working for the Weekend” 3 Rounds 16 Front Rack DB Lunge Steps 50/35s 16 Sit Ups 64 Double Unders 16 Sit Ups 16 Front Rack DB Lunge Steps 2:00 Rest 16 Min...
by MTCF | Oct 5, 2022 | WOD
WOD: “Time After Time” 0:00-4:00 Complete: 200m Run 10 DB Box Step Ups 24/20 50/35 10 Alternating DB Snatch 50/35 4:00-10:00 Complete: 400m Run 20 DB Box Step Ups 20 Alt DB Snatch 10:00-18:00 Complete: 600m Run 30 DB Box Step Ups 30 Alt DB Snatch 18:00-Finish...
by MTCF | Oct 4, 2022 | WOD
WOD: “Under Pressure” 4 Rounds 15/10 Calorie Echo/AAB 10 Power Cleans 155/105 2:00 Rest 15 Min Total Cap Post WOD Strength: Clean and Jerk In 15:00 establish a Heavy...
