by MTCF | Jun 24, 2021 | Uncategorized, WOD
WOD: “Chunky Monkey” For Time: 9-8-7: Power Snatches (115/85) Overhead Squats 30/24 Calorie Assault Bike 6-5-4: Power Snatches (115/85) Overhead Squats 30/24 Calorie Assault Bike 3-2-1: Power Snatches (115/85) Overhead Squats * Score = Time is takes to complete the...
by MTCF | Jun 23, 2021 | Uncategorized, WOD
WOD: “Peek-A-Boo” For Time: 42-30-18 Pistols 21-15-9 Strict Ring Dip 42-30-18 GHD Sit-Up or AMSU with Wallball *Score = Time it takes to complete the workout *Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge...
by MTCF | Jun 22, 2021 | Uncategorized, WOD
WOD: “Run it Back” On the 4:00 x 6 Rounds: 12 Pull-ups 21 Kettlebell Swings (53/35) 400 Meter Run *Score = Enter times for all rounds. The score is the slowest round.
by MTCF | Jun 18, 2021 | Uncategorized, WOD
WOD: “Juneteenth” Buy-In: 65 Second Moment of Silence Then, 6 Rounds of: 400m Run with a vest 19 DB Hang Squat Cleans (35/20) 18 DB Devil Press (35/20) 65 Russian Twists (35/20)
by MTCF | Jun 16, 2021 | Uncategorized, WOD
WOD: “The Edge of Skill” Every min (12 mins) 4 Strict Pull-Ups 8 Push-Ups 12 Air Squats Post WOD Strength: Hang (mid thigh) x Snatch Waves : 3 @ 70% 1 RM Snatch 2 @ 75% 1 @ 80% – rest 60-90 seconds – 3 @ 75% 2 @ 80% 1 @ 85% – rest 60-90 seconds...
by MTCF | Jun 15, 2021 | Uncategorized, WOD
WOD “Triple Trouble” 15:00 AMRAP 300m Run 20 GHD Sit-ups (OR 30 V Ups) 10 Strict Handstand Push-Ups *Run counted at 3 reps: 100m = 1 rep *33 reps per round ACCESSORY 12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each...
