WOD

1) Single Leg RDL with Barbell 4×8 each leg 2) Hip Thrusters 8-8-8-8 3) Deadlift.  Pause 2 seconds at bottom of knee. Build to heavy... Read More

For Time. 25-20-15 Bike Cals Kettlebell Swings 70, 53 Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side

10 Rounds for Time 200m Run 15 Wall Balls 20, 14 10 Pull Ups

1) AMRAP 12 14 DB Ground to Overhead 50, 35 12 Box Step Ups with DB 24, 20 10 Burpees 2) Bench Press 5-5-5-3-3-3

Partner WOD For Time 800m Run together to start each 3 Round set. 3 rounds of: 20 Overhead Squats 95, 65 20 Toes to Bar... Read More

1) EMOM 8 Power Clean + Shoulder to Overhead + 3 Back Squats + Shoulder to Overhead 2) Build to Heavy 1RM Back Squat

1) Split Jerk 2-2-2-2 2) Death by 10 meters Minute 1: run 10m Minute 2: run 20m…etc

1) Back Squat. Build to 90% for 2×1 2) Alternate 4-6 Rounds NFT. 12 Strict Pull Ups. – weighted if possible 8 Standing kettlebell alternating... Read More

For Time 100/80 Cals Bike 50 Deadlifts @ bodyweight 1 Mile Run

The Chief 5 Rounds.  AMRAP 3. Rest 1 3 Power Cleans 135, 95 6 Push Ups 9 Air Squats