Tuesday, 06 November 2012

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


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).



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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


  1. Ethan Dennis says

    50# all reps
    1 in band

  2. 14:54
    Green band PLU

    CFE 4 rounds bike 4 miles

  3. Christian Steichen says

    Round 1: Rx
    Round 2: 3 reps @ 105#, 6 @ 95#
    DNF in time cap

  4. Nathan Dietzel says

    85,95,105 and blue band. 19:19.

  5. beckyedwards says

    16:04 rx

  6. Coach Jimmy says

    12:15 Rx
    Man that got heavy! Plus, I am NOT a fan of evening WODs! Yuck!!

  7. 9:58 lots of MOD’s
    50/65/75 blue band for SPLU

  8. 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.

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