Main WOD:
“Bear Pulling”
12-9-6 rep rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Strict Pull-ups
For Time
Instructions:
Perform the Power Clean thru last Push Press as the “Bear Complex”; in which you do each movement connected to the one before. Fully perform each movement. E.G. power clean into the front squat into the push press into the back squat into push press, this equals one rep of the bear complex. Bar cannot rest on the ground throughout the complexes. If you must rest, rest bar off the ground. Execute 12 reps of the bear complex and then 12 pull-ups. Then move to to 15 reps of the complex, and then 15 reps, and so on.
Perform the 12 rep round at (95/65), 9 reps at (115/80), 6 reps at (135/95).
Post time to comments
CFE WOD:
Choose a sport:
Run, Row, Bike, or Swim
7-10 rounds of: 3 minutes on, 2 minutes off
Post total distance covered to comments
Gymnastics WOD:
For Quality:
Practice Handstand holds for 10 minutes
Post experience to comments
19:00
50# all reps
1 in band
14:54
30#-40#-50#
Green band PLU
CFE 4 rounds bike 4 miles
Round 1: Rx
Round 2: 3 reps @ 105#, 6 @ 95#
DNF in time cap
85,95,105 and blue band. 19:19.
16:04 rx
12:15 Rx
Man that got heavy! Plus, I am NOT a fan of evening WODs! Yuck!!
5:30 am!!! :p
9:58 lots of MOD’s
50/65/75 blue band for SPLU
Did not finish.
Rd 1: Rx
Rd 2: 3 @ 95#
This one was tough. Wrist flexibility was the weak link. I started out too heavy also.