Warm Up:
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats
Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!
WOD:
The BEAR Complex
The bear complex consists of seven reps and 5 rounds of the following,
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Doing that seven times equals one round.
You do 5 rounds, in total, working up to your max weight on the bar.
You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.
Further clarification and instruction will be provided during class.
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90/95/100/105/110
ReplyDeleteIn like 17:something I think?
That was fun!
95/105/115/125/135
ReplyDeletein 19 flat.
accumulated 20 burpees due to bar droppage. bah.
that was a tough one to do solo ... having other people cursing and swearing around me might have helped!
only the lonely ... *sniff sniff*
great job by everyone today. i think we figured out that you should work up to your 1RM military press for your last round. seemed to be working for the majority.