by MTCF | Oct 22, 2024 | Uncategorized
Strength: Snatch Every 1:30 for 7 Sets Sets 1-2: 3 Snatches Sets: 3-4: 2 Snatches Sets: 5-7: 1 Snatch Goal: 85% WOD: “Piggyback” 18-15-12: Dumbbell Hang Snatches (R) Bike Erg Calories Dumbbell Hang Snatches (L) Bike Erg Calories Directly Into… 100′...
by MTCF | Oct 21, 2024 | WOD
WOD: “Dampened” AMRAP 2 [Until 2,000 Meters]: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups Max Distance Row Time Cap: 30 Minutes
by MTCF | Oct 20, 2024 | Uncategorized
Strength: Clean & Jerk Every 2:00 for 12:00 (6 Sets) Sets 1-2: 3 Cleans + 2 Jerks Sets 3-4: 2 Cleans + 2 Jerks Sets 5-6: 1 Clean + 1 Jerk Goal: 85% WOD: “Back to the Bar” For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double...
by MTCF | Oct 18, 2024 | Uncategorized
WOD: “Team Dae Han” [TEAMS OF 2] 3 Rounds For Time: 800 Meter Team Run (45/35) 3 Rope Climbs (Each) 12 Thrusters (Each) Barbell: (135/95) * Time Cap: 30 Minutes * Run 800 together, splitting who is carrying weight as you’d like * Run with single (45/35) plate *...
by MTCF | Oct 17, 2024 | WOD
Strength: Snatch Every 2:00 for 12:00 (6 Sets) Sets 1-2: 3 Snatches Sets 3-6: 2 Snatches Goal 75-80% WOD: “Austin Powers” Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) Time Cap: 12...
by MTCF | Oct 16, 2024 | WOD
WOD: “Grand Total” 10 Rounds, On the 3 minute 18/14 Calorie Row 18/14 Calorie Bike Erg Score: Slowest Round Modifications • 15/12 Calorie Echo Bike • 18/14 Calorie Bike Erg • 15/12 Calorie Ski • 200m Run • 1:15 Effort on Treadmill/Runner* • 9 Shuttle Runs (1 rep =...
by MTCF | Oct 15, 2024 | Uncategorized
Strength: Clean & Jerk Complex Every 2:00 for 6 Sets Sets 1-2: 3 Cleans + 2 Jerks Sets 3-4: 2 Cleans + 2 Jerks Sets 5-6: 2 Cleans + 1 Jerk With these you are doing the cleans first and then the jerks Goal: 75-80% WOD: “Up For Grabs” AMRAP 13: 8 Dumbbell Reverse...
by MTCF | Oct 14, 2024 | WOD
WOD: “Tippy Toes” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run Time Cap: 30 Minutes
by MTCF | Oct 11, 2024 | Uncategorized
WOD: “Grace Period” Teams of 3: AMRAP 30: 150/120 Calorie Bike Erg 90 Power Snatches (115/85) 150/120 Calorie Bike Erg 90 Clean & Jerks (135/95) Max Calorie Bike Erg * One teammate works at a time * Split reps as you’d like * Mixed Team Calories: * 2 Guys,...
by MTCF | Oct 10, 2024 | WOD
Strength: Deadlift Every 2:00 for 10:00 (5 Sets) 5 Deadlifts Building in Weight WOD: “Prime Time” AMRAP 7: Wallballs (20/14) On the top of the Minute: 5 Deadlifts (225/155) (3.2.1 Go Starts with Deadlifts) (Score is Reps of...
