by MTCF | Jan 26, 2022 | Uncategorized, WOD
WOD: “The Joker” For Time: 1-10 Toes to Bar 10-1 Deadlifts (225/155) Every Round Adds Up to 11 Reps [Kilos = 102.5/70] Post WOD Strength: Back Squat 5×5 @ 70%...
by MTCF | Jan 25, 2022 | Uncategorized, WOD
WOD: “Move Along” AMRAP 5: Single Dumbbell Box Step-ups AMRAP 5: Calorie Row AMRAP 4: Single Dumbbell Devil’s Press AMRAP 4: Calorie Row AMRAP 3: Single Dumbbell Reverse Lunges AMRAP 3: Calorie Row AMRAP 2: Single Dumbbell Thrusters AMRAP 2: Calorie Row AMRAP 1:...
by MTCF | Jan 24, 2022 | Uncategorized, WOD
WOD: “Barnhart’s Bet” [On the 0:00] For Time: 21 Power Cleans (115/85) 30/21 Calorie Echo Bike 21 Power Cleans (115/85) [Kilos = 52/38] [On the 8:00] For Time: 15 Power Cleans (155/105) 30/21 Calorie Echo Bike 15 Power Cleans (155/105) [Kilos = 70/48] [On the 16:00]...
by MTCF | Jan 23, 2022 | Uncategorized, WOD
“SQUARE UP” PART 1: PUSH JERKS 5×3 5 sets of 3 Push Jerks *Score = Heaviest Load PART 2: “SQUARE UP” 4 Rounds For Time: 400 Meter Run 8 Shoulder to Overhead (185/135) 16 Box Jump Overs (30″/24″) [Kilos = 84/61] *Score = Time it...
by MTCF | Jan 21, 2022 | Uncategorized, WOD
WOD: “Echo” Teams of 2 20 Rope Climbs (split as desired) 40/32 Calorie Row (each at the same time) (2 Rowers) 60 Clean and Jerks (135/95) (split as desired) Individual option: 10 Rope Climbs 40/32 Calorie Row 30 Clean and Jerks...
by MTCF | Jan 20, 2022 | Uncategorized, WOD
STRENGTH: Deadlift 5×5 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: 19.3 For time 200′ Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step-up (50/35)(24/20) 50 Strict Handstand Push-ups...
