W.O.D.: “The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position);
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
A. (groups of 2-3)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase load every set
B. In teams of 2
800m relay run
100 Strict chin-ups
800m Relay Run
150 Dips (Rings, Matador, Parallettes)
800m Relay Run
60 Calorie Relay Row
Anderson Squat 5 Rep Max lift.
Set pins inside the safety rack at about hip height- try to be in a below parallel squat.
Every other minute on the minute complete the following —
50′ backward sled drag
**Start with a VERY light weight and increase the weight each pull. You should aim to last between 8 – 12 pulls or 16 – 24 minutes total time. You are done when you cannot complete the 50′ pull in 60 seconds.
Teams of 2 For Time
75 Double Unders (25 du max at a time)
75 pull up
75 push up
75 front squat
75 Hang Power Clean
75 Push Press
75 Ghd Sit ups/ ab mat sit up
75 Double Unders (25 max at a time)
** weight options will be listed in class/ 1 person working at a time
30 min Amrap for Max Meters Row
3 person teams
1) Run 200m
** if there are 4 person teams a Burpee station will be added
Push Press 10 sets of 3 reps at 60% 1Rm
Front Squat 10 sets of 2 reps at 60% 1RM
Friday is a Speed day- All reps should be for speed in your lifts
Pendlay Row 2-2-2-2-2 (progressive load)
Wall Ball 2-1-2-1-2
2= unbroken for height 1= heavier ball for height
Complete as many rounds as possible in 9 minutes of:
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
EMOM x 20:
odd: (7 SDHP + 7 Back Squats) @ 95/65
even: 7 Wall Balls + 7 Box Jumps
Scale accordingly to get 14 reps in per minute.
Bench Press 5 Rep Max.
1) Death by Dips
2) Death by Strict Pull up
3) Death by strict DB Press
Start a clock and do 1 dip. At the top of the next minute do 2 dips. Each minute add another rep until you cannot finish the set in 60 seconds. When you fail move on to the next movement in the next minute…beginning at 1 rep.
For time: Hill Run
Run to Hill.
Run up Hill.
Keep going til it spits you onto street.
Run back to gym.
*Or you can perform Tuesday’s WOD if you missed it.