by MTCF | Aug 14, 2024 | WOD
WOD: “Total Whine” 10 Rounds: Minute 1: Bike Erg Calories Minute 2: Row Calories Minute 3: Rest Score: Total Calories
by MTCF | Aug 13, 2024 | WOD
Strength: Sumo Deadlift: In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 85% for final set of 3 • 5 Second Negative • Build In Weight WOD: “Multipurpose” AMRAP 15: 15 Box Jumps (24″”/20″”) 10 Dumbbell Front Rack Reverse Lunges...
by MTCF | Aug 11, 2024 | WOD
Strength: Bench Press: In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight WOD: “Threefold” AMRAP 12: 9 Double Dumbbell Push Press 30 Double Unders 9 Toes to Bar 30 Double Unders Dumbbells:...
by MTCF | Aug 7, 2024 | WOD
WOD: “Connect the Dots” For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row* Directly Into… 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Time Cap: 35 Minutes *Row Subs: • 180/160m Ski • 400/360m Bike • 100m Run...
by MTCF | Aug 6, 2024 | WOD
Strength: Deadlift In a 12:00 Window 5-7 Building sets of 3 Reps Find 3RM or Heavy 3 for day * Build In Weight WOD: “Mumbo Jumbo” AMRAP 1: 3 Deadlifts 50 Double Unders Max Bike Erg Calories AMRAP 2: 6 Deadlifts 50 Double Unders Max Bike Erg Calories AMRAP 3: 9...
by MTCF | Aug 4, 2024 | WOD
Strength: Strict Press In a 12:00 Window 5-7 Building sets of 3 Reps Find 3RM or Heavy 3 for day * Build In Weight WOD: “Frosted Flakes” For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) KG | (70/47) Time Cap: 18...
