Brian Chandler

Partner WOD With a partner complete for time: 100 Calorie Row 100 Overhead walking Lunge Steps (45#/35#) 100 Med Ball Sit-ups (20#/14#) 100 Over the Box Jumps 100 Med Ball Sit-ups 100 Overhead Walking Lunge Steps 100 Calorie Row

Introducing C3’s new summer apparel line, the “AMERICA” series of shirts and tanks are now available for pre-order.  If you love C3 and you love your country, show your support for both! We will be making a quick order with the order deadline being next Friday (July 29). There will be a chance to order after

REMINDER: In addition to the Track WODs, from here on out we will also be posting some extra strength work that will fit in with our regular programming. Track WOD – Week 7 Group: 6 x 400m Run w/ 60 seconds rest between efforts – All efforts should be done at Goal Mile Pace. Self:

Strength   Every 3 minutes for 15 minutes (5 sets) complete the following: 6 UB Deadlifts @ 75% 1RM Max Set of Strict Dips/Push-ups Conditioning In a 3 minute Window, complete the following: 7 UB Power Cleans @ 60% 1RM C n’ J 50 Double Unders Max Calorie Row Rest 3 minutes between rounds, complete

Oly Clean Technique 6 sets of 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Build to as heavy as possible.  Muscle Clean should be the limiting factor. Conditioning Complete for time: 800m Run Then 21-15-9 of: Kb Swings (70#/53#) Burpees

Strength 4 x 5 Front Squats @ 32×1 tempo – 80% 3RM Conditioning 3 rounds for time: 25 Toes-2-Bar 20 One-Armed Kb Thruster (53#/35#) – 10 each arm 15 Box Jumps (30″/24″)  

Partner WOD With a partner, complete 10 alternating rounds for time of:  250m Row 9 Power Cleans 7 Front Squats 5 Push Jerks Each partner completes 5 rounds. Rx’d weight = 135#/93# Skill/Midline 3 rounds: 1 minute Max Double Unders Rest :30 1 minute Plank Hold Rest :30

Oly 5 x 3 Hang Power Snatches @ 65-75% – Heavier than last week Strength Push Press 4 x 4 @ 80%-85%-90%-92.5% Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 10 Burpees 100yd Sprint    

In addition to the Track WODs, from here on out I will also be posting some extra strength work that will fit in with our regular programming.   Track WOD – Week 6 Group: 800m Run (90 second rest) 600m Run (75 second rest) 400m Run (60 seconds rest) 200m Run Pace should be Goal

Strength/Gymnastics A1. 4 x 6 Romanian Deadlifts @ 65% DL Max A2. 4 x 8-12 Strict Dips (weighted if possible) A3. 4 x 8-12 UB Toes-2-Bar/Knee-ups Conditioning Reps of 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)