by MTCF | Dec 28, 2021 | Uncategorized, WOD
WOD: “I ain’t ‘fraud of no ghost” 7 Rounds (New Round every 2:30) 60 Double Unders 3 Wall Walks *Scored by the time of each round
by MTCF | Dec 27, 2021 | Uncategorized, WOD
WOD: “That’s a big Twinkie” 2 min AMRAP 12/10 Calorie Bike Erg or 12/10 Calorie Row 4 Power Cleans (185/125) 20 Bar Muscle Ups or 30 Burpee Pull-ups – Rest 1:00 min- *Continue until 20 bar muscle-ups have been completed* Accessory: Double DB Standing Bent Over...
by MTCF | Dec 26, 2021 | Uncategorized, WOD
WOD: “Ghostbusters” 4 Rounds 8 Overhead Squats (115/80) 8 Strict Handstand Push-Ups -At 10:00- 4 Rounds 12 Front Squats (115/80) 12 Handstand Push-Ups ACCESSORY: Single DB Bench Press 3×10 3 sets: 10 reps (each side) *Build to a moderate weight and stay the same...
by MTCF | Dec 23, 2021 | Uncategorized, WOD
’12 Days of Christmas’ 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air Squats Work it Like you Sing it “12 Days...
by MTCF | Dec 22, 2021 | Uncategorized, WOD
STRENGTH: Shoulder Press 1×4: – Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM WOD: “Elf” 21-18-15-12-9-6-3 Echo Bike Cals 3-6-9-12-15-18-21 Med-Ball Cleans FINISHER: 3 Sets 15 Side Plank Taps (R)...
by MTCF | Dec 21, 2021 | Uncategorized, WOD
WOD: “Christmas Vacation” 2:00 Amrap 12/10 Calorie Row 100 Burpee over Rower – Rest 1:00 – * Continue until 100 Burpees are completed *
