Bear complex at the top of the pyramid…
Warm-up: 2 x Down and Back
Bear Crawl
Duck Walk
Reverse Lunges
Broad Jumps
Cartwheels
“Bear Complex”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Post thoughts, loads, and times to “comments”.
12:03 (95#)
Weight: 43 / 46 / 53 / 58 / 63
Tough WOD, my shoulders started poopin’ out on me!
75, 85, 95, 95, 100
110# – 95 105 110 110F(2) 105 105
This looks kinda cool. Sad I had to miss it.
45×7, 90×7, 115×5, 105×7, 135×3.
Hardest part was keeping grip after jerk and front squat, that and I kept hitting the back of my head with the bar after squat into push press.
First time for this wod though. Cool.
115, 115, 125, 135, 135
This was alot more challenging than I thought it was going to be.
95-100-105-105-105
I did the modified WOD for the noon class, 12-9-6 of deadlift-clean-push jerk at 53#. Five rounds for time, 10:25. Pretty interesting. The push jerks were getting harder at the end although I didn’t have to break them up…
65-75-80-80-80. Lots of head banging toward the end… this is a great WOD.
105, 105, 105, 110, then only 5 round at 115
Something tells me Im not the only one with scrapes down the back of my neck after this one. Great WOD.
48,53,58,63,68 Ouch!!
45-50-50-50-50
Amazing WOD. And yes, ouch! This one hurts the back of the neck!
65-75-80-80-80
Got to round 4 before I realized it was a 5-round workout, not a 7-rounder. Boy was I happy.