WoD 12.11.14 Thursday

Warmup: Foam Roll

  • Run
  • Agile 8
  • 10 hip bridge
  • 20 lateral tube walk each direction
  • 10 walking lunges/ leg
  • 10 Good Mornings

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A. Gymnasty: 4 Sets

  • 7 Skin the Cat (Scale with ball up)
  • 7 V-Outs
  • 30 Second Handstand Hold

B. The Bear Complex: 5 rounds/ 7 Reps/ add weight to each round

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

C. For Time:

  • 800m Run

WOD 10.13.14 Monday

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SMFR: Stiff parts

Warm-up: Run 600m/ Row 1K /AirDyne 1 mile

10 each: hip circles/ inch worms/ slam balls/ v-sit to roll-up/ tuck jumps/ air squats (after 30s lunge stretch)

A.EMOM 8

  • 4 Back Squat (155/115)(135/95)

B. OHS

  • build to a max

C. Bear Complex

5 Rounds- 7 Circuits Equals One Round

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

***Add weight during each round, working up to your heaviest during the final round – round 5.

D. 3x

  • Max effort HS walk/hold on wall ; rest as needed

WOD 4.2.14 Wednesday

A. Group warm-up and Bear Complex instruction

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 2 minutes between rounds

… Add weight every round, work up to the heaviest you can manage.
… Do not drop the weight until round is completed.
… If weight is dropped, count number of drops and perform an 3x that amount of burpees as a penalty.
… You may perform squat cleans and thrusters to combine movements

C. 4 sets

  • 10 PVC wall-facing squats (get as close as you can w/o touching)
  • 1 minute wall squat (progression: 1-leg)

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WOD 11.14.13 Thursday

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A. Gymnasty: 4 Sets

  • 5 Skin the Cat (Scale with ball up)
  • 5 V-Outs
  • 20-30 Second Handstand Hold

B. Bear Complex: 5 rounds of 7 Reps
1 Rep =

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Back Rack Push Press

Increase the weight on the bar with every round. At no point (besides the power clean) should the bar touch the ground, until the round is over .

c. 3x – optional

  • 40 Single Unders (or doubles)
  • 15 Kayaks (each side)

WOD 6.28.13

A. Bear Complex- 5 rounds/7 reps

  • power clean
  • front squat
  • pushpress
  • back squat
  • push press

You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.

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