Thursday, 2/17/2011
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!)
5 R.F.T.
Power Clean to a …
Front Squat to a …
Push Press to a …
Back Squat to a …
Push Press
A sequence of seven of these equals one round.
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!)
5 R.F.T.
Power Clean to a …
Front Squat to a …
Push Press to a …
Back Squat to a …
Push Press
A sequence of seven of these equals one round.
Warm into your first weights.. Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 60% 4 Reps @ 72.5% 8 Reps @ 70% 4 Reps @ 77.5% 8 Reps @ 80% 4 Reps @ 82.5% 5 RFT: 12 Devil Press 50/35 6 BMU (15 C2B & 10 Dips)
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Strength: Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% EMOM for 5 sets 4 reps at 75% of 1 RM AMRAP 12: 10 Power Snatches 95/65 10 Wallballs 20/14 Begin Each Round with 40′ Bear Crawl
Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25