Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas



Partner WOD

24-20-16-12-8 rep rounds of:

Sit-up Slammers (12/8) @ 2m

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed


For Time

(15:00 cap)

*Equal work required




Max load for 1 round of 5 cycles of:

Bear Complex*


*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.



Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30



Post time, max load, and experiences to comments


  1. 14:25 Rx with Coach
    I had to use 55# KB
    Bear 90#

  2. CWOD: 16:40 w/Norka. I did RX/Norka mod
    Bear complex: 88#

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