by MTCF | Jan 12, 2022 | Uncategorized, WOD
WOD: “Lizard” 4 rounds 25/20 Calorie Bike Erg or 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Dumbbell Bench 50s/35s or 25 Push-Ups 25 Ring Rows or 25 Bodyweight Barbell Row
by MTCF | Jan 11, 2022 | Uncategorized, WOD
SKILLS: EMOM 10: 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps WOD: “Green Goblin” 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Assault Bike or...
by MTCF | Jan 10, 2022 | Uncategorized, WOD
STRENGTH: Bench Press 1×1 – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “No Way Home” 5 sets (Every 4:00) 12 Toes to Bar 10 Burpee Box Jump Over (24/20) 12 Toes to...
by MTCF | Jan 2, 2022 | Uncategorized, WOD
STRENGTH: Double DB Bench Press 1 and 1/2 Reps 4 sets: 10 reps *Build to a moderate weight and stay the same or build across all sets. Standing Tricep Extension w/ band 4×10 WOD: “Noah’s Ark” Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8...
by MTCF | Dec 30, 2021 | Uncategorized, WOD
12-31-21 WOD Partner WOD For time: 2021m Row (Alt. Every 250m)** 100 Hang Power Cleans (115/85)(95/65) 100 Knee Ups 100 AMSU 100 Kettlebell Swings (53/35) 2022m Row (Alt. Every 250)** **For 2021 & 2022m row goal is to get as close to both 2020 and 2021m. Keep...
by MTCF | Dec 29, 2021 | Uncategorized, WOD
WOD: “He Slimed Me.” Teams of 2 (4 rounds each) Partner 1: 20/15 Calorie Assault Bike OR 16/13 Calorie Echo Bike Partner 2: 15 Pull-ups 15 Dumbbell Bench (50s/35s) 15 GHD situps OR 15...
