Brian Chandler

Strength Push Press 10 reps @ 50% 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 x 3 reps @ 90% Conditioning For time: 75/60 Calorie Row Reps of 21-15-9: Hang Squat Snatch (95#/63#) Handstand Push-ups Finish with.. 150 Double Unders

Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 6 x 3 @ 85% 1RM Conditioning Every 3 minutes for four rounds, complete the following: 25 Wall Balls (20#/14#) 15 Deadlifts (225#/153#) Max Rep Lateral Bar Hopping Burpees Complete the Wall Balls and the Deadlifts, and with whatever

Partner WOD With a partner, complete the following for time: 1000m Row 50 Toes-2-Bar 50 Box Jumps (24″/20″) 50 Overhead Squats (95#/63#) 800m Run 50 Overhead Squats (95#/63#) 50 Box Jumps (24″/20″) 50 Toes-2-Bar 1000m Row Split up repetitions between you and your partner however you wish.  Exercises must be completed in order.  Run the

Olympic Every 2:00 for eight sets: 1 Power Clean + 1 Squat Clean + 1 Jerk Start at a moderate weight and build to something heavy. Conditioning For time: 100 Double Unders Then reps of 21-15-9 of: Shoulder-2-Overhead (155#/103#) Alternating Pistols Finish with.. 100 Double Under Scaling: 100 Double Unders → 50 Double Unders →

Strength/Accessory 4 sets: Romanian Deadlift x 6 @ 40-50% DL Max Rest :30-:45 Russian KB Swings x 20 (AHAP) Rest :30-:45 V-Ups x 15-25 reps Rest :60-:90 Conditioning Partner WOD With a partner, complete as many rounds and reps as possible in 18 minute of: 12 Wall Balls (30#/20#) 12 Hang DB Snatches – 6

Strength Push Press 10 reps @ 50% 1RM 8 reps @ 65% 6 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85% Conditioning 2 rounds – each for time: 60/50 Calorie Row 20 Power Cleans (165#/113#) 600m Run Rest 3 minutes between rounds.

Strength Back Squat 5 reps @ 60% 1RM 3 reps @ 75% 1 rep @ 90% 5 x 4 @ 80% 1RM Conditioning 5 rounds for time: 9 Thrusters (115#/83#) 9 C2B Pull-ups    

Tomorrow’s workout will be held at Bomke’s Patch at 10:00am tomorrow! (weather permitting) Social to follow immediately after. Directions to Bomke’s Patch Partner WOD With a partner, complete as many reps as possible in 20 minutes: 20 Kettlebell Swings (53#/35#) 20 Goblet Squats (53#/35#) 10 Synchro Burpees 2 Lap Run 30 KB Swings 30 Goblet

Olympic Clean Complex 6 sets – every 2:30: 2 Power Cleans + 2 Front Squats + 2 Jerks Start at 60% 1RM Clean and Jerk, and slowly build to something that is heavy.  No misses. Conditioning Complete for time: 800m Run Then reps of 21-15-9 of: Back Squats (155#/103#) Toes-2-Bar *No racks for Back Squats.

Strength/Accessory 3 rounds: DB Death March x 20 steps Rest :30-:45 Tall Box Jumps x 10 (step-down) Rest :30 L-Sit -or- L-Hang -or- Hollow Hold x :30 Rest :30-:45 Conditioning 12 minute AMRAP: 15 Wall Balls (30#/20#) 12 Deadlifts (225#/153#) 9 Lateral Bar Hopping Burpees