by MTCF | Jul 23, 2021 | Uncategorized, WOD
WOD: “Partner Double DT With A Twist” 2 Sets 4 Rounds of DT 2 Round of Moderate/Heavy DT 4 Rounds of DT -rest 7:00 b/t sets- -One partner completes full round of DT while other partner rest DT = 12 deadlifts (135/95) 9 hang power cleans (135/95) 6 push jerks (135/95)...
by MTCF | Jul 22, 2021 | Uncategorized, WOD
WOD: “Adulting” AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Calorie Echo Bike 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24″/20″) *Score = The number of rounds and reps completed in...
by MTCF | Jul 21, 2021 | Uncategorized, WOD
WOD: “Roomba with a Bench” 10-9-8-7-6-5-4-3-2-1 Bench Press (115/83) After Each Round: 15 AbMat Sit-Ups 21 Double Unders FINISHER 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No...
by MTCF | Jul 20, 2021 | Uncategorized, WOD
WOD: “Poker Face” AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 9 Front Squats (135/95) 6 Burpee...
by MTCF | Jul 19, 2021 | Uncategorized, WOD
WOD: “Row Your Boat” For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups* [Barbell: 135/95] *All genders = 1500m Row *Scale to 5 Burpee Pull-ups Score...
by MTCF | Jul 18, 2021 | Uncategorized, WOD
STRENGTH: HEAVY DOUBLE POWER SNATCH [12:00] Power Snatch 2-2-2-2-2 *Increase loads across each set *If newer, increase reps to 5 at light loads *Touch & Go *Score = Log all 5 lifts. Failed attempts count. WOD: “Remain Calm” AMRAP 10: 4 Rounds: 14 Pistols (7/7)...
by MTCF | Jul 16, 2021 | Uncategorized, WOD
WOD: “The Chief” AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times
by MTCF | Jul 15, 2021 | Uncategorized, WOD
WOD: “Summer Breeze” 400m Run 63 Deadlifts (95/65) 400m Run 45 Hang Power Cleans (95/65) 400m Run 36 Thrusters (95/65) 400m Run
by MTCF | Jul 14, 2021 | Uncategorized, WOD
WOD “Cool for the Summer” 5 rounds 20 Sandball Slams (30/20) 20 Push-Ups 20 Box Jump Overs (20)
by MTCF | Jul 13, 2021 | Uncategorized, WOD
WOD “A Summer Song” Tabata Calorie Assault Bike (8 rounds) – Rest 2:00 – Tabata Calorie Row (8 rounds) – Rest 2:00 – Tabata Wall Walks (8 rounds) FINISHER: 3 Rounds :45 Plank 30 Flutter kick (Each leg/60 Total) 15...
