by MTCF | Apr 16, 2021 | Uncategorized, WOD
04.17.21 WOD “Meter Maid” For Time: 200M Run/250M Row 27 Wallballs (20/14) 27 Box Jumps (24/20) 200M Run/250M Row 21 Wallballs (20/14) 21 Box Jumps (24/20) 200M Run/250 Row 15 Wallballs (20/14) 15 Box Jumps (24/20) 200M Run/250M Row 9 Wallballs (20/14) 9 Box Jumps...
by MTCF | Apr 15, 2021 | Uncategorized, WOD
04.16.21 WOD: “Zeno” 8-minute Amrap 30 Chest to Bar 50 Air Squats – At 10:00 – 8-minute Amrap 30 Push-Ups 50 Air Squats – At 20:00 – 5 min Amrap Max Clean and Jerks...
by MTCF | Apr 14, 2021 | Uncategorized, WOD
04.15.21 WOD “Date with the Rower” EMOM 40 For Quality… Minute 1 – :50 Rowing Minute 2 – 10 Rower V-ups Minute 3 – :20 Side Plank w/ feet up on Rower (:20 each side) Minute 4: – 10 Ham Curls on Rower Minute 5: 5 Cossack Squat with Rower...
by MTCF | Apr 13, 2021 | Uncategorized, WOD
04.14.21 STRENGTH: Barbell Complex EVERY 1:30 x 7 SETS 2 Deadlifts + 1 Hang Power Clean + 2 Front Squats Build to a heavy complex WOD “Red Wing” For time: 30-20-10 Dumbbell Thrusters (50s/35s) 20-10-5 Strict...
by MTCF | Apr 12, 2021 | Uncategorized, WOD
04.13.21 WOD “Winter Soldier” Every 3:00 (6 sets) – 0:00 – 3:00 15/12 Calorie Row 15 Power Snatch (75/55) – 3:00 – 6:00 15/12 Calorie Row 12 Power Snatch (95/65) – 6:00 – 9:00 15/12 Calorie Row 9 Power Snatch (115/80) – 9:00...
by MTCF | Apr 11, 2021 | Uncategorized, WOD
04.12.21 STRENGTH Back Squat – 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * —Rest 1:00— Back Pause Squats – 5 sets x 1 reps * Complete a set every minute on the minute* WOD “Elizabeth”...
