by MTCF | Mar 31, 2022 | WOD
WOD: “Kelly” 5 rounds for time of: • 400m run • 30 Box Jumps 24/20″ • 30 Wall Balls Modifications for Running: 500m Row/1000m Bike If need be scale back rounds
by MTCF | Mar 30, 2022 | WOD
STRENGTH: Every Minute for 8 Minutes 3 Power Cleans, starting at 60% of 1RM and building Athletes may go touch and go or singles, work weaknesses WOD: “Kick the Can” 3 Rounds 100 Double Unders 25′ Handstand Walk 5 Power Cleans 225/155lbs 25′ Handstand Walk...
by MTCF | Mar 29, 2022 | WOD
Strength: Front Squats; Every 2 Minutes for 16 Minutes 2 Pause Front Squats Build in weight across sets. Last 3 sets should be AHAP WOD: “Tic Tac Toe” AMRAP 5 Minutes 30 Hang Power Snatches 95/65lbs 30 Toes to Bar Score is total...
by MTCF | Mar 28, 2022 | Uncategorized, WOD
SKILL: AMRAP 1:30 x 4 Sets of 3-5 Unbroken Chest to Bar Pull Ups Rest 1:30 between sets Scale down to Pull Ups if we don’t have Chest to Bar WOD: “Leap Frog” 6 Rounds 100′ Walking Lunge Max Burpees in 1:00 Rest 1:00 Score is total...
by MTCF | Mar 27, 2022 | Uncategorized, WOD
STRENGTH: Find a 1RM Deadlift Find 1RM Deadlift for upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6 weeks. WOD: “Your Turn” Teams of 3 Every 4 Minutes for 12 Minutes 60 Calorie C2 Bike Athletes rotate every 10...
by MTCF | Mar 25, 2022 | WOD
WOD: “Poopdeck Paddy” For Time with a Partner: Run 400m, together 100 Jumping Lunges (split) Run 400m, together 100 Thrusters 75/55lbs (split) Run 400m, together 20 Muscle Ups or 40 Chest to Bar or 60 Pull-ups Run 400m, together Non-running movements may be split...
