Brian Chandler

Partner WOD 20 minute AMRAP: Partner A runs 400m Partner B completes – 12 Power Cleans (135#/93#) 12 Toes-2-Bar 12 Box Jumps (24″/20″) Once both partners complete his/her task, then both partners switch tasks.

  Strength 5-4-3-2-1 Strict Press – add weight every set, finish with near maximal effort (9RPE) Complete 15-20 Hollow Rocks after each set Conditioning In a :90 window, for a total of 5 rounds, complete the following: 12 Alternating Kb Snatches (53#/35#) Max Rep Wall Balls (20#/14#) -Rest :90 after each round. Score is total

Endurance Group: 4 x 400m Run w/ 2 minutes rest Self: 5 miles @ last week’s 5k pace Strength A. 6 x 3 Back Squat – Building to 85% 1RM B1. 4 x 12-15 Ring Rows B2. 4 x 12-15 Dips C. 3 x 1:00 (weighted) Plank Hold

Endurance With a partner, complete the following: 750m Row (each partner) 625m Row 500m Row 375m Row 250m Row Increase 500m pace each set. Conditioning Complete 5 rounds for time: 9 C2B Pull-ups 12 Alternating Front Rack Lunges (95#/63#) 15 Push Press (95#/63#)    

Olympic/Gymnastics Every 3 minute for 15 minutes (5 sets), complete the following: Hang Snatch x 3 + Max set of Strict Handstand Push-ups/Seated DB Press Rest :20-:30 before starting HSPU’s/Seated Presses. Conditioning 12 minutes: Start with 800m Run Then with remaining time, complete AMRAP of: 15 Kb Swings (70#/53#) 9 Burpee Box Jumps (24″/20″)

Strength Back Squat 5 x 5 – building to 8 RPE Conditioning Rep of 21-15-9 for time: Front Squat (135#/93#) Toes-2-Bar

Team WOD In a team of three, complete for time: 3k Row – alternate every 500m 15 alternating rounds (5 each partner) of: 5 Pull-ups 10 Push-ups 15 Air Squats

Strength/Agility Every 2 minutes for 10 minutes complete: 3 Strict Press + 12 Rebounding Box Jumps Increase weight on strict press to a challenging set of three (8-9 RPE) Attempt to “touch n’ go” the box jumps. The floor is lave, do not rest on the floor. Conditioning “Death by Wall Balls + Hang Power

Endurance Group: 10 x 200m Sprint w/ 2 minute recovery between efforts. Self: 5k @ 85% of 5k time trial pace. Strength A. 5 x 4 Back Squat – Building to 80% 1RM B1. 4 x 6-8 Strict (weighted) Chin-ups B2. 4 x 8/8 Bent Over Rows C. 4 x 20 GHD Sit-ups