by MTCF | Apr 14, 2022 | WOD
STRENGTH/SKILL: Hang Power Clean On a 14 Minute clock, Every 2:00 Athletes perform: 1 Hang Power Clean above the Knee 1 Hang Power Clean below the Knee *Starting around 50% and building if it looks and feels good WOD: “Borelly” For Time 15 HSPU 45 Dumbbell Snatch...
by MTCF | Apr 13, 2022 | WOD
STRENGTH: Strict Press 3-3-3-3 AHAP Rest: 2-4 Minutes WOD: “Encke” AMRAP 15 Minutes 10 Burpee Box Jump Overs 24″/20″ Rest...
by MTCF | Apr 12, 2022 | WOD
Strength/Skill 10:00 EMOM Even Minute: 3-5 Toes to Bar Odd Minute: Bent Over Row with DB (5/5) WOD: “Hyakutake” AMRAP 1:30 x 6 :30 Muscle Ups or Burpee Pull-Ups 1:00 Max Power Cleans (135/95) Rest 1:30 Score is total...
by MTCF | Apr 11, 2022 | WOD
STRENGTH: Deadlift 3×12 Set 1: lighter warm up set Set 2: Moderate-heavy Set 3: AHAP, similar or heavier than last week’s final set weight. Rest As Needed Between Sets WOD: “Shoemaker Levy-9” 3-5 Rounds for Quality 20 Alt. Dumbbell Curls 20 DB Suitcase...
by MTCF | Apr 10, 2022 | WOD
WOD: “Hale-Bopp” AMRAP 25 Minutes with a Partner 80 Calorie Row 30 Front Squats @ 50% 1RM Clean 60 Calorie Row 20 Front Squats @ 60% 1RM Clean 40 Calorie Row 10 Front Squats @ 70% 1RM Clean Partners complete work anyhow. One partner works while the other rests. Bar is...
by MTCF | Apr 8, 2022 | WOD
WOD: “BFF” With a Partner: AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Cals Echo Bike 20 Alt. Snatches (50/35)
