Brian Chandler

Partner WOD Complete for time: 4 x 400m Run Relay (2x each partner) 150 Wall Balls (30#/20# – Alternate every 15 reps) 4 x 400m Run Relay 100 Toes-2-Bar (Alternate every 10 reps) OR 200 Abmat Sit-ups (Alternate every 20 reps)

Olympic 5 sets – Every 2:00: 1 High Hang Clean + 1 Low Hang Clean (at knees) + 1 Clean + 1 Jerk Building from 60% of Max Clean and Jerk Conditioning For time: 42 Hand Release Push-ups 21 Power Cleans (155#/103#) 30 HR Push-ups 15 Power Cleans (185#/123#) 18 HR Push-ups 9 Power Cleans

Strength Strict Shoulder Press x 5-4-3-2-1 Work up to a new 1RM Conditioning 3 Rounds for time: 10 Bar Muscle-Ups (Scale to 5 Bar Muscle-ups → 10 C2B Pull-ups → 15 Pull-ups) 600m Run 50 Air Squats

Strength 6 x 2 Front Squat @ 75-80% 1RM Warm-up with sets of 10-5-5-3 to working weight. Stay at same weight for all six sets. Rest :90 between sets. Conditioning 10 minute Ladder- Reps 0f 3-6-9-12-15-18, etc.. Dumbbell Thrusters (50#/35#) Burpee Box Jumps (24″/20″)  

Reminder that we will be closed all day on Tuesday, July 4th to honor Independence Day. Partner WOD “Fourth Of July 2017” With a partner, complete the following for time: Begin with a 1776m Row Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner: 7 rounds of: 7 Handstand push-ups 7

Olympic 5 sets – every 2:00: 3 High Hang Cleans + 1 Jerk Start at 60% of 1RM clean and jerk, build to heaviest possible with no misses. Conditioning For time: 25 Back Squats (135#/93#) 400m Run 25 Shoulder-to-Overhead (135#/93#) 50 Pull-ups 25 Shoulder-to-Overhead 400m Run 25 Back Squats *No racks. Take bar from the

Strength 4 sets: 3.3.3 Speed Deadlifts* @ 50-55%% 1RM Rest :60 5-8 L-Pull ups** @ 21×1 Tempo Rest :60 *Perform three touch and go deadlifts focusing on rapid hip extension once the bar passes the knees. Drop the bar, rest for 10 seconds, repeat two more times for one complete set.  Do not exceed 55%

Olympic Complete 4 sets: 20 Russian Kb Swings (As heavy as possible) Rest :60 10 Dumbbell Strict Press Rest :60 20 Dumbbell Walking Lunge Steps Rest :60 Conditioning Reps of 21-15-9 for time: Power Cleans (155#/103#) Toes-2-Bar  

Strength 4 sets of: 4 Tempo Front Squats @ 32×1 (7-8 RPE) Rest :60 8/8 One Armed Bent Over Rows Rest :90 Conditioning 5 rounds for total time of: 15 Wall Balls (30#/20#) 10 Burpees Rest :60 between each set  

Partner WOD With a partner, one person working at a time for max reps: 4 minute Max Calorie Row 4 minute Max Box Jumps (24″/20″) 4 minute Max Handstand Push-ups (scale to pike push-ups or push-ups) 3 minute Max Calorie Row 3 minute Max Box Jumps 3 minute Max Handstand Push-ups 2 minute Max Calorie