by MTCF | Sep 26, 2022 | WOD
Strength: Power Snatch Every :90 for 15:00 5-5-4-4-3-3-2-2-1-1 T&G Sets throughout WOD: “Storm Shadow” 3 Rounds 30 DB Snatch 50/35 30/20 Calories on Echo/AAB 2:00 Rest 16 Min...
by MTCF | Sep 22, 2022 | WOD
Strength: Clean and Jerk In 14:00 establish a heavy complex of: 1 Clean + 2 Jerks (any style) WOD: “Star Magnolia” 4 Rounds 15 Chest to Bar 10 Hang Power Cleans 165/115 200m Run 1:00 Rest 16 Min...
by MTCF | Sep 21, 2022 | WOD
WOD: “Strength” Deadlift Every 2:00 for 10:00 5 Reps WOD: “Mountain Ash” Every 7:00 for 21:00 50/35 Calorie Echo/AAB 30 Wallballs 20/14 15 Toes to...
by MTCF | Sep 20, 2022 | WOD
WOD: “Cottonwood” EMOM 24 200/175m Row 16 Alternating Jumping Lunges* 12 Hand Release Push Ups Rotate movements OTM
by MTCF | Sep 19, 2022 | WOD
Strength: Push Press In 12:00 establish a 3RM WOD: “Weeping Willow” 8 Rounds 3 Thrusters 135/95 4 Bar Muscle Ups 5 Box Jump Overs 24/20″ 16 Min...
by MTCF | Sep 18, 2022 | WOD
STRENGTH: Back Squat Every :90 for 12:00 Complete a set 4-4-3-3-2-2-1-1 WOD: “Ginkgo” AMRAP 18 5 Burpee Pull Ups 10 Alternating DB Squat Snatch (50/35) 20/16 Calorie Row 1:00 Rest...
