by MTCF | Oct 8, 2021 | Uncategorized, WOD
WOD: “Furiously Fast” AMRAP 6: Max Rounds of “DT” (115/85) [Kilos = 52/38] 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks * 1 Round of “DT” = 27 Reps Rest 6 Minutes AMRAP 6: Max Rounds of “Cindy” 1 Round of...
by MTCF | Oct 7, 2021 | Uncategorized, WOD
WOD: “No Pickles” 2 Sets 500/400m Row 100 Double Unders 20 Kettlebell Swings (1.5/1) 15 Burpee Pull-Ups 20 Kettlebell Swings (1.5/1) 100 Double Unders 500/400m Row -rest 5 Minutes b/t sets- ACCESSORY: Standing Single Arm DB Shoulder Press 4×10: Hip Raise: 5 sets:...
by MTCF | Oct 6, 2021 | Uncategorized, WOD
STRENGTH: Snatch: 10×1 Perform 10 singles within 70-80% of 1RM Snatch * Rest 60-90 seconds between sets * WOD: “Nuggs” Teams of 2 4 Rounds 400m Run (Together) 100ft Single Dumbbell Synchro Lunge...
by MTCF | Oct 5, 2021 | Uncategorized, WOD
WOD: “Truett Cathy” 5 Sets (Every 4:00) 21 Wall Balls (20/14) 15/12 Calorie Assault Bike (Same for Echo Bike) 9 Deadlift (275/185) ACCESSORY: Bent Over Barbell Row – Underhand Grip 4 sets: 10 reps *Build to a moderate weight, stay the same or build across sets...
by MTCF | Oct 4, 2021 | Uncategorized, WOD
STRENGTH Power Clean + Hang Power Clean + Push Jerk 4×6 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 (4 sets): * Work up to a Heavy, Unbroken set WOD: “Original Chicken Sandwich” AMRAP 7 Minutes 6 Strict Handstand Push-Ups 18 GHD SIt Ups / Strict AMSU...
by MTCF | Oct 3, 2021 | Uncategorized, WOD
Strength: 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes WOD: “Chick-Fil-A” 21-15-9 Overhead Squat (95/65) Bar-facing burpees Chest to bar pull-ups...
