by MTCF | Jan 19, 2022 | WOD
WOD: “Mockingbird” 4 Rounds 40 Air Squats 20 V-Ups or AMSU 20 Pull-Ups
by MTCF | Jan 18, 2022 | Uncategorized, WOD
Skill: Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps WOD: “Black Widow” Every min (10 minutes) 15/12 Calorie Assault Bike or 12/10 Calorie Echo...
by MTCF | Jan 17, 2022 | Uncategorized, WOD
STRENGTH: Bench Press 5×5: 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Kingpin” 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double...
by MTCF | Jan 16, 2022 | Uncategorized, WOD
Strength: Back Squat 5×5: 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Hawk Eye” Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24”/20”) 15 Deadlifts...
by MTCF | Jan 14, 2022 | WOD
WOD: “Aunt May” 2 Sets 2 Rounds 20 Kettlebell Swings (53/35) 20/15 Calorie Assault Bike 20 Handstand Push-Ups 100ft Farmer Carry (53’s/45’s) -Rest 1:1 between sets-
by MTCF | Jan 13, 2022 | WOD
Deadlifts 1×1: – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “Doc Ock” 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle...
