WODs
 | Tue, Jun 24 2014 |  |
| The Bear Complex W.O.D. | Tabata FullBody |
The Bear Complex W.O.D.
(Weight)
The Bear Complex
As a group:
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
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.
***Athletes are to START LIGHT, as you will be required to add weight each round
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Tabata FullBody
(Check In)
2 Full Rounds of each.
Complete 1 Round of each, repeat
20 seconds work of the following elements with 10 seconds rest between each element:
High plank(Hands) to low plank(firearms) walk
Elbow Side Plank with a Hip tap and hip rise (left)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
High plank to low plank walk
Elbow Side Plank with a Hip tap and hip rise (right)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
Rest 2 minutes
20 seconds work of the following elements with 10 seconds rest between each element:
Mountain Climbers
Burpees
AirSquats
Flutter Kicks
WallBalls (partner if equipment limited)
Medball Situps (partner if equipment limited)
Hollow Rock Holds
Handstand Hold
Planned: Thu,Mar1,2018 Thu,Dec14,2017 Thu,Oct5,2017 Tue,Aug8,2017 Mon,Jul18,2016 Fri,May20,2016 Wed,Feb17,2016 Sun,May24,2015 Thu,Mar5,2015 Thu,Nov20,2014 Tue,Oct14,2014 Thu,Jul17,2014
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