by MTCF | Aug 19, 2021 | Uncategorized, WOD
WOD: “Demonstration” 3 Rounds For Time: 800 Meter Run 50 Wall Balls (20/14) 20 Alternating Single Dumbbell Devil Presses (50/35) * Score = The time it takes to complete the workout
by MTCF | Aug 18, 2021 | Uncategorized, WOD
STRENGTH Shoulder Press 6×2 2 Shoulder Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * WOD: “We Are Family” Teams of 2 3 sets 20/15 Calorie Assault Bike (each) 20 Synchro Hand Release Push-ups 20 Squat Clean Slamball over Rig (30/20) -Rest...
by MTCF | Aug 16, 2021 | Uncategorized, WOD
STRENGTH Bench Press 6×2 2 Bench Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * WOD: “Twist and Shout” For Time: 21-15-9 Clean and Jerks (135/95) Pull-ups GHD’s/Strict AMSU (No Arms)...
by MTCF | Aug 15, 2021 | Uncategorized, WOD
STRENGTH: Deadlift 6×2 2 Deadlifts x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * WOD: “What I Like About You” For Time: 250 Double Unders 50 Double Dumbbell Thrusters...
by MTCF | Aug 13, 2021 | Uncategorized, WOD
WOD: “The Magnificent 7” 7 Rounds For Time: 7 Back Squats (115/75)(75/55) 7 Push Press (115/75)(75/55) 7 DB Thrusters (50’s/35’s)(35’s/20’s) 7 Pull-Ups 7 Knees to Elbows 7 Hand Release Push-Ups 7 Box Jumps...
by MTCF | Aug 12, 2021 | Uncategorized, WOD
STRENGTH ON A 12:00 CLOCK BUILD TO A HEAVY POWER/SQUAT CLEAN 1 Power/Squat Clean every :90 (8 sets) 1-1-1-1-1-1-1-1 *The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets” *Increase the load every round *Score = Log all 8 sets *Sets 1-3...
