Monday May 1st, 2017
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April 30, 2017

Monday May 1st, 2017


Strength

Deadlift 10-10-10-10-10

*Work up to a heavy set of 10 touch and go Deadlifts (9 RPE). Do not sacrifice form for weight.

Conditioning

5 rounds for time:

  • 5 Clean & Jerks (205#/133#)
  • 7 Strict Handstand Push-up
  • 9 Chest-2-Bar Pull-ups
Brian Chandler No Comments
April 28, 2017

Saturday April 29th, 2017


Team WOD

In teams of three, complete the following:

  • 300 Wall Balls (20#/14#)
  • 200 Burpee Box Jumps (24″/20″)

One person working on the reps, while one is rowing 20/15 calories. The third partner is resting.  All partners rotate when the rower is done with his or her task.

 

Brian Chandler No Comments
April 27, 2017

Friday April 28th, 2017


Strength

A1. 4 x 6 Front Squat @ 60%-65%-70%-72.5% 1RM

  • Rest :60

A2. 4 x 8-10 DB Z-Press (as heavy as possible)

  • Rest :60

Conditioning

Complete for time:

  • 30 Power Cleans (125#/83#)
  • 30 Toes-2-Bar
  • 30 Front Squats (125#/83#)
  • 30 Toes-2-Bar
  • 30 Shoulder-2-Overhead (125#/83#)
Brian Chandler No Comments
April 25, 2017

Wednesday April 26th, 2017


Strength

Every 3 minute for 12 minutes (4 sets):

  • 6/6 Single Leg Romanian Deadlift w/ Barbell*
  • 10 Tall Box Jumps (step down each rep)

*Start at 25-30% of DL Max, focus on maintaining proper back positioning and keeping weight in the heel.

Conditioning 

3 rounds – each for time:

  • 25 Kb Swings (70#/53#)
  • 75 Double Unders
  • 25 Burpees

Rest 2 minutes between each round.  25 minute cap (7 minute cap on each round)

*Scale for Double Under → 40 Double Unders → 150 Singles

 

Brian Chandler No Comments
April 24, 2017

Tuesday April 25th, 2017


Olympic

5 x 3 High Hang Squat Cleans + 1 Jerk

  • Build over the course of five sets to as heavy as possible.  Use either a split jerk or a push jerk, but stick with the same jerk each set.

Conditioning

Complete for time:

  • 21 Pistols Right Leg
  • 21 Pistols Left Leg
  • 12 Muscle-ups
  • 15 Pistols Right Leg
  • 15 Pistols Left Leg
  • 9 Muscle-ups
  • 9 Pistols Right Leg
  • 9 Pistols Left Leg
  • 6 Muscle-ups

Scale for Muscle-ups → 2x C2B Pull-ups or Pull-ups

Scale for Pistols → Assisted Pistols → Weighted Step-ups

Brian Chandler No Comments
April 23, 2017

Monday April 24th, 2017


Olympic

5×3 High Hang Squat Snatch

  • build to heaviest possible set of three. Focus on speed getting under the bar.

Comditioning

2 rounds for times:

  • 800m Run
  • 40 Push ups
  • 40 Alternating DB Snatch (50#/35#)
Brian Chandler No Comments
April 21, 2017

Saturday April 22nd, 2017


Partner WOD

With a partner, complete for time:

  • 100 Pull-ups
  • 400m Run
  • 100 Box Jumps (24″/20″)
  • 400m Run
  • 100 Toes-to-bars
  • 400m Run
  • 100 Burpees

*Only one person working at a time, except for the runs. Both partners run together.

Brian Chandler No Comments
April 20, 2017

Friday April 21st, 2017


Warm-up

Rowling – 5 Frames.

After each set, complete the following:

  • Set 1: 20 Kb Swings
  • Set 2: 20 Air Squats
  • Set 3: 20 Kb sumo deadlift high pulls
  • Set 4: 20 V-ups
  • Set 5: 20 Kb Goblet Squats

Conditioning

10 minute AMRAP:

Reps of 3-6-9-12-15:

  • Front Squat (155#/103#)
  • Complete 15 Abmat Sit ups after each set of front squats

*If you complete the round of 15 front squats, start back at 3.

Cash out/Skill

3 sets for quality:

  • 8-12 Strict Pull ups
  • 50′ Handstand walk -or- 1:00 Handstand hold -or- 1:00 plank hold

 

Brian Chandler No Comments
April 18, 2017

Wednesday April 19th, 2017


Strength

A1. 4 x 8 Deadlifts @ 60%-65%-70%-72.5% 1RM

  • Rest :45

A2. 4 x 8/8 One armed Dumbbell Z Press

  • Rest :60

Conditioning

Advanced

Complete for time:

  • 15 Strict Handstand Push-ups
  • 15 Power Cleans (185#/123#)
  • 12 Strict Handstand Push-ups
  • 12 Power Cleans (205#/143#)
  • 9 Strict Handstand Push-ups
  • 9 Power Cleans (225#/153#)

Intermediate/Beginners

Reps of 15-12-9 for time:

  • Handstand Push-ups (scale with Hand Release Push-ups)
  • Power Cleans (155#/103#, scale to 65% of 1RM Clean)
Brian Chandler No Comments
April 17, 2017

Tuesday April 18th, 2017


Conditioning

Complete for time:

  • 15 Squat Snatches (135#/93#)
  • 800m Run
  • 30 Burpee Box Jumps (24″/20″)
  • 800m Run
  • 15 Squat Snatches
Brian Chandler No Comments
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