Brian Chandler

Strength 20 minutes to find 1RM Front Squat Conditioning 3 rounds for time: 20 One Armed DB Thrusters (50#/35#) 20 Toes-2-Bar 20 One Armed DB Hang Snatches (50#/35#) 20 Pull-ups *For the single arm movements – complete 10 reps on right side, then 10 reps on left side.  

Partner WOD In teams of two, complete the following for time: 50 Calorie Row 50 Box Jump Overs (24″/20″) 50 Deadlifts (185#/123#) 50 Pistols (sub 50 talking lunge steps) 50 Ring Dips (sub bar dips or push-ups) 50 Pistols 50 Deadlifts (185#/123#) 50 Box Jumps Overs (24″/20″) 800m Run

Strength 15 minutes to work up a 1RM Strict Press and Push Press In 5-6 sets, build to a 1RM Strict Press. Once found, continue to build to find 1RM Push Press Conditioning 10 minute EMOM: 15 Wall Balls (20#/14#) Max Hang Power Cleans (155#/103#) Score is total number of Hang Cleans performed for all

Strength 20 minutes to find a 1RM Squat Clean Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of 50-40-30-20-10: Double Unders Abmat Sit-ups *Scale with 2x single unders. Compare to September

Endurance 8 x 250m Row – 2 minute rest between each First 4 sets @ medium rate (24-28 strokes per minute) Last 4 sets @ high rate (28+ strokes per minute) Conditioning “Nate” 20 minute AMRAP: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kb Swings (70#/53) Scaled version: 4 Pull-ups 8 Push-ups 8 Kb Swings

Strength Back Squat 1RM This week we are going to be testing some maxes. These numbers will be used in future programming so be sure to log your results. If you know your most recent max, use this format to build to your current 1RM: 10 @ 30-35% 1RM 8 @ 40-50% 5 @ 65%

Partner WOD With a partner, complete the following for time: 800m Run (together) Reps of 40-30-20-10 for time: Power Cleans (185#/123#) C2B Pull-ups 800m Run (together)  

Strength 6 x 3 Front Squat – building to 3RM Conditioning “Blake” 4 rounds for time: 100 ft Overhead Walking Lunge (45#/35#) 30 Box Jumps (24″/20″) 20 Wall Balls (20#/14#) 10 Handstand Push-ups *Sub dumbbell push press for HSPU. 25 minute cap.

Strength A1. 4 x 5 Deadlifts @ 30X1 Tempo – 60%-70% of 1RM Rest :45 A2. 4 x 6-8 (weighted) Dips Rest :60 Conditioning 12 minute AMRAP: 15 Kb Swings (70#/53#) 12 Clapping Push-ups 9 Strict Pull-ups