Brian Chandler

Team WOD Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible: Reps of 5-10-15-20-25 etc.. Calorie Row Kettlebell Swings (60#/44#) 2-count Split Lunges This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete […]

Strength 16 minute EMOM: Even: 5 Deadlifts @ 65% 1RM Odd: 5 Strict Handstand Push-ups *Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses Conditioning For time: 15 Toes-2-Bar 9 Squat Snatches (135#/93#) 15 Toes-2-Bar 7 Squat Snatches 15 Toes-2-Bar 5 Squats Snatches

Partner WOD With a partner, complete the following for time: 100 Calorie Row 150 Double Unders 200 Wall Balls (20#/14#) 150 Double Unders 100 Calorie Row *Only one athlete is working at a time. *Athletes must switch from working to resting and vice versa EVERY MINUTE.

Strength/Oly Use 6 sets to build to the heaviest possible complex of: 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Conditioning 12 minute AMRAP 9 Box Jumps (30″/24″) 7 C2B Pull-ups 5 Power Cleans (185#/123#)

Strength Back Squat Set 1: 5 reps @ 60% 1RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90-95% Set 5: 1 rep @ 100% Set 6: Establish new 1RM Conditioning 5 x 1:00 – for max reps: 12 Thrusters (95#/63#) Max Lateral Bar Hopping Burpees

Partner WOD Partner “Jack” 30 minute AMRAP – Alternating full rounds with your partner: 10 Push Press (115#/83#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)

Strength Front Squat 5 x 6 @ 70% of last weeks 2RM Conditioning CrossFit Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) 20 Muscle-ups

Strength A1. Bench Press 5 x 4 Build to 9RPE A2. Single Leg RDL 5 x 8/8 Conditioning 3 rounds for time: 15 Handstand Push-ups 15 DB Hang Squat Cleans (2 x 50#/35#) 50 Double Unders

Olympic A. 12 minutes to build to today’s heaviest snatch (5-6 sets) B. 5 x 2 @ 75% of A. (full reset at bottom) Conditioning 10 minute AMRAP: 20 Alternating DB Power Snatches (50#/35#) 20 Box Jumps (24″/20″)