Saturday, 6-21-14

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.

Strength/Skill – Work up to a heavy jerk Special Mary For time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 5 handstand push-ups 10 one-legged squats, alternating…

Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans

Strength – Snatch Pull 3-3-3-3-3 W.O.D. 21-15-9 with 55m jog/55m sprint between each round One Arm Dumbell Thrusters 45/25 Chest To Bar Pull Ups

Strength: OHS work up to a heavy triple   Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises

Strength: Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 Master’s Online Qualifier 2017 2 rounds for time: 10 deadlifts, 315/ 225 20 deficit handstand push-ups, 4.5-in. deficit 30 front squats, 95/65