WOD 5.7.14 Thursday… this bear is not cuddly

WU: 5-8 minutes

2 sets:

  • 10 PVC pass thrus
  • 10 halos
  • 10 OHSquats
  • 10 pushups
  • 10 ringdips
  • 10 tuck jumps

A. EMOM 12

  • ODD: 5 front squat
  • EVEN: 15 KBS (50/35)

B. “Bear Complex

Complete 5 rounds:
Each round is 7 full cycles of the following sequence:

  • Power Clean
  • Front Squat
  • Push Press or Jerk
  • Back Squat
  • Back Rack Push Press or Jerk

Rest as needed between rounds. add weight each round. Go for max load. (Please remember proper form)

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

C. Mobility: Foam roll/ Lax ball/ Trigger Point

  1. Test Overhead Squat;
  2. determine tightness or mobility issue;
  3. work on the problem area;
  4. retest OH Squat!
  5. Give yourself a high 5
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