Wednesday, February 9th, 2022
Coach led warm up Foam roll Then, 5 Rounds: 10 Banded Good Mornings 10 Leg Swings / ea. Side :30 bike 200ft Jog (rig to wall/ wall to rig 2 times) WOD AMRAP 20 min: 10 Toes to bar (mod: knees to chest, or v ups) 200ft Single Arm DB Farmer Carry (50/35#) (rig to […]
Tuesday, February 8th, 2022
WL Warm Up On a 7:00 Clock: 5 Scap Pull-ups 10 Leg Swings / Leg 10 Alternating Reverse Lunges 5 Scap Push-ups …then work up to starting thruster set LIFT A 12 Sets For Load: 2 Thrusters ( work up to heavy) LIFT B 3 Sets For Load: 100m Unbroken Farmer Carry …then 3 Sets […]
Tuesday, February 8th, 2022
Coach led warm up 3 Sets: 20 Shoulder Taps in Plank 10 Hang clean high pull 50ft bear crawl forward + backward 1 wall walk Then, Bar warm up to starting set WOD Every 2 min for 10 min of: 8 Wall walks (mod: 1:20 amrap, or wall step up) Max reps single arm devils […]
Monday, February 7th, 2022
The time has arrived! Our 2022 Open Intramural “What’s Your Fantasy” is upon us! Check out the following for a video covering this years Intramural Event, Timelines, Theme, and breakdowns! Check Out The Video Introduction Here MHCF 2022 OPEN Intramural Registration (FREE, NO T-SHIRT) link Coach led warm up Banded mobility Then, On a 5:00 […]
Saturday, February 5th, 2022
Coach Led warm up Banded Floor Stretching Then, W/ partner 2 Rounds P1 – 2:00 Machine P2 – AMRAP: -10 Air Squats -8 Spider-Man -6 Lunges -4 Push/Ups WOD Get as far as possible in 35 Minutes 150/120 Cal Buy in Then 50-40-30-20-10 Front Squats (95/75) Lateral Burpees Front Rack Lunges (95/75) Push-upsPost Time to […]