by MTCF | Oct 15, 2021 | Uncategorized, WOD
WOD: “The Spice Family” Teams of 3 24:00 Amrap Partner 1: Max Calorie Bike Erg or Echo Bike Partner 2: 2 Rounds 10 Pull-Ups 3 Power Clean (185/135) 5 Front Squats (185/135) Partner 3: Rest * Scored as Total Reps = reps at station 2 + calories * All partners rotate...
by MTCF | Oct 14, 2021 | Uncategorized, WOD
WOD: “Shovel and Pail” 10 rounds (Every 4:00) 200m Run (Sprint)
by MTCF | Oct 13, 2021 | Uncategorized, WOD
STRENGTH: Thruster 1×1 Heavy Thruster * Work up to a heavy single for the day * WOD: “Belly Ache” 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Front Rack Step Back Lunges (95/65) AbMat Sit-ups [Kilos = 43/29] *Score = Time it takes to complete the...
by MTCF | Oct 12, 2021 | Uncategorized, WOD
SKILLS & DRILLS Advance: Every Minute (10:00) 6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat) Intermediate: Every Minute (10:00) 3-5 Kipping Handstand Push Ups (2-3 Abmats) Beginner: Every min (10:00) or 5 Sets (From Box or Pike Position) 3-5: 3...
by MTCF | Oct 11, 2021 | Uncategorized, WOD
STRENGTH: 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * WOD: “Steve” 100-80-60-40-20 Double Unders 50-40-30-20-10...
by MTCF | Oct 10, 2021 | Uncategorized, WOD
Strength: 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – WOD: “Blues Clues” 20-minute AMRAP 8 Dumbbell Thrusters (2×50/35) 12 Toes To Bar 16/14 Calorie...
