by MTCF | Sep 9, 2022 | WOD
WOD: “9/11 Tribute” For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75...
by MTCF | Sep 8, 2022 | WOD
Strength: Squat Snatch Every :90 for 12:00 Complete a set 3-3-2-2-2-1-1-1 Drop & Reset WOD: “Corn Dog” 5x AMRAP 2 / 2:00 Rest 10 Power Snatch 75/55 10 Pull Ups Max Calorie Row (or...
by MTCF | Sep 7, 2022 | WOD
Strength: Back Squat EMOM 4 2 Reps then Then in 8:00 establish a 2RM WOD: “Funnel Cake” Every 5:00 for 20:00 200m Run 30 Sit Ups 40 Wallballs...
by MTCF | Sep 6, 2022 | WOD
WOD: “Cotton Candy” AMRAP 14 36 Double Unders 12 Alternating Pistols (Or 18 Air Squats) 6 Ring Muscle Ups (Or Bar MU’s/C2B/PU) Post WOD Strength EMOM 12 1 Clean and Jerk Build across...
by MTCF | Sep 5, 2022 | WOD
STRENGTH: Every 2:00 for 10:00 Front Rack Reverse Lunges 10 Reps WOD: “Kettle Corn” 4 Rounds 250/200m Row (12/9 Calorie Echo/AAB) 20 KB Swings 70/53 250/200m Row (12/9 Calorie Echo/AAB) 2:00 Rest 18 Min...
by MTCF | Sep 4, 2022 | WOD
WOD: “Lupo” For Time (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95 lb) 30 Push Presses (135/95 lb) 20 Weighted...
