by MTCF | Jul 1, 2021 | Uncategorized, WOD
STRENGTH: Snatch 3-2-1-3-2-1 Hang (right above the knee) x Snatch Waves : 3 @ 65% 2 @ 70% 1 @ 75% -Rest 60-90 seconds- 3 @ 70% 2 @ 75% 1 @ 80% -Rest 60-90 seconds- 1 @ 85% WOD: “Wall to Wall” AMRAP 15: 30 Double Unders 15/12 Calorie Row 10 Wall Balls (20/14) 30 Double...
by MTCF | Jun 30, 2021 | Uncategorized, WOD
STRENGTH: Power clean 3 @ 65% 2 @ 70% 1 @ 75% -Rest 60-90 seconds- 3 @ 70% 2 @ 75% 1 @ 80% -Rest 60-90 seconds- 1 @ 80 % -Rest 60-90 seconds- 1 @ 80% WOD: “We’re Back! A Dinosaur’s Story” Teams of 2 400m Run 100 Double Dumbbell Step Ups (50s/35s) (24/20) 400m...
by MTCF | Jun 29, 2021 | Uncategorized, WOD
STRENGTH Build to a Heavy Triple Front Squat: On a 10:00 clock, every 2:00: 3 Front Squats * Do 2 warm-up sets before starting the first set * The class moves together * Increase load across each new set * The goal is not to find a new 3 rep max, but to lift something...
by MTCF | Jun 28, 2021 | WOD
WOD: “Counter Clockwise” On the 7:00 x 3 Rounds: 200 Meter Run 9 Double Dumbbell Burpee Deadlifts 200 Meter Run 7 Double Dumbbell Burpee Power Cleans 200 Meter Run 5 Double Dumbbell Burpee Clean & Jerks *Score = Slowest Round. Log all three round...
by MTCF | Jun 27, 2021 | Uncategorized, WOD
STRENGTH: “Build to a Heavy Power Clean + 2 Thrusters” On an 6:00 clock, every :90 perform: 1 Power Clean + 2 Thrusters (4 sets) * Increase loads across the 4 sets * Score = heaviest load complete WOD: COMPETE: “Jack Of All Trades” For Time: 2,000/1,800 Meter Row 30...
by MTCF | Jun 25, 2021 | Uncategorized, WOD
WOD: “Protect Yo Baby” With A Partner…. 800m med ball run* 50 AMSU Each 40 Push Ups Each 30 Pull Ups Each 20 Box Jumps Each 10 Burpees Each 10 Burpees Each 20 Box Jumps Each 30 Pull Ups Each 40 Push Ups Each 50 AMSU Each 800m Med Ball Run *One Med Ball between...
