Brian Chandler

Team WOD In teams of four, with two people working at each station, complete the following for time: Station 1: 2000m Row 100 Alternating Dumbell Snatches (50#/35#) Station 2: 100 Lateral Plate Hopping Burpees* 100 Partner Wall Balls (20#/14#) Once both teams of two finish the work at their station, both teams will switch to […]

Conditioning CrossFit Games Open 18.5 Complete as many reps as possible in 7:00 of: 3 Thrusters 3 C2B Pull-ups 6 Thrusters 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups 15-15, 18-18, etc.. VARIATIONS Rx’d (Ages 16-54) 100#/63# Thrusters Scaled (Ages 16-54) 65#/45# Thrusters Jumping Chin-Over-Bar Pull-ups Rx’d Teens (14-15) 65#/45#

Strength A1. 4 x 8-10 RDL @ 40-50% 1RM DL Rest :60 A2. 4 x 8-10 Strict Pull-ups Rest :90 Conditioning For time: 75 Double Unders 30 Pull-ups 75 Double Unders 30 Power Cleans (155#/93#) 75 Double Unders 30 Pull-ups 75 Double Unders Scale Double Unders to 50 or 25, or 100 Single Unders  

Strength/Skill 12 minute EMOM: Even = 3 Push Press @ 8RPE Odd = 6-12 Toes-2-Bar/Toes-2-Rings/Knee-ups Conditioning Complete the following for max reps: 1:30 Max Calorie Row 1:30 Rest 1:30 Max Thrusters (95#/63#) 1:30Rest 1:30 Max Calorie Row 1:30 Rest 1:30 Max Thrusters (115#/83#) 1:30 Rest 1:30 Max Calorie Row 1:30 Rest 1:30 Max Thrusters (135#/93#)

Strength 5 x 4 Pause Front Squats @ 70-75% 1RM 2 Second Pause @ bottom Conditioning 9 minute ladder.. Reps of 3-6-9-12-15-18..etc. Kb Swings (70#/53#) Push-ups Box Jumps (24”/20”)

Team WOD In teams of three, complete the following for max reps: 7:00 Row for Max Calories 5:00 Max Wall Balls (20#/14#) 3:00 Max Synchro Burpees 5:00 Max Wall Balls 7:00 Row for Max Calories For the Row and Wall Balls, only one person is working at a time. For the Burpees, all three partners

Conditioning CrossFit Games Open 18.4 For time (9:00 Cap) 21 Deadlifts (weight 1) 21 Handstand Push-ups 15 Deadlifts (weight 1) 15 Handstand Push-ups 9 Deadlifts (weight 1) 9 Handstand Push-ups 21 Deadlifts (weight 2) 50′ Handstand Walk 15 Deadlifts (weight 2) 50′ Handstand Walk 9 Deadlifts (weight 2) 50′ Handstand Walk Variations Rx’d (Ages 16-54)

Strength/Accessory 4 sets for quality: 10/10 Single Leg DB RDLs 10 Horizontal Body Rows 15-20 Hollow Rocks Partner WOD With a partner, complete 10 alternating rounds (5 each) of: 30 Double Unders (scale 50 singles) 15 Kb Swings (60#/44#) 9 C2B Pull-ups

Strength Every :90 for 15:00 (5 sets) Interval 1 – 5 Push Press @ 7-8 RPE Interval 2 – 10/10 Single Arm Kb Overhead Squat Conditioning Complete for time: 1000m Row 30 Hang Power Cleans (155#/103#) 30 Strict Handstand Push-ups

Strength Back Squat – 20 minutes to build to todays 3RM Conditioning 14 minute AMRAP: 20 Alternating Overhead Plate Lunges (45#/35#) 15 Toes-2-Bar 10 Burpee Box Jumps