by MTCF | Aug 1, 2024 | WOD
Strength: On the 3:00 x 3 Sets: 3 Back Squats • 3 Second Pause • Build In Weight • Pause at parallel on the way up WOD: “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Medicine Ball:...
by MTCF | Jul 30, 2024 | WOD
Strength: Deadlift On the 3:00 x 3 Sets: 3 Deadlift • 3 Second Pause • Build In Weight • Pause at the knee on the way up WOD: “Bell” 3 Rounds For Time: 21 Deadlifts (135/95) 15 Pull-ups 9 Front Squats Time Cap: 15:00 Air Force Senior Airman Bryan R. Bell, 23, of...
by MTCF | Jul 28, 2024 | WOD
Strength: Shoulder Press: Every 3:00 for 3 Sets 3 Strict Press •3 Second Pause •Build In Weight •Pause at eye level on the way up WOD: “Dismantled” 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees Directly Into… 3 Rounds: 15 Push Jerks 15 Box Jumps...
by MTCF | Jul 26, 2024 | WOD
WOD: “Steam Engine” [TEAMS OF 3] 3 Rounds: 200 Meter Team Run 45 Power Snatches 15 Toes to Bar (Each) Into,,, 2 Rounds: 200 Meter Team Run 45 Power Snatches 15 Synchro Burpees Into… 1 Round: 200 Meter Team Run 45 Power Snatches 15 Rope Climbs (15′)...
by MTCF | Jul 24, 2024 | WOD
WOD: “Heart & Swole” 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)’s 15/12 Calorie Bike Erg* Time Cap: 30 Minutes *Bike Erg Subs: 15/12 Calorie Row 12/10 Calorie Ski 12/10 Calorie Echo/Assault Bike 200m...
by MTCF | Jul 23, 2024 | WOD
Strength: Deadlift (5 second negative) On the 3:00 for 3 Sets 3 Reps with a 5 second Negative Build In Weight WOD: “Storm Clouds” For Time: 30 Deadlifts 600 Meter Run 20 Power Cleans 400 Meter Run 10 Front Squats 200 Meter Run Barbell: (155/105) Time Cap: 15...
