WOD
“The Bear”
5 rounds of the following bar complex:
-Deadlift
-Hang power clean
-Hang power clean
-Front squat
-Push press
-Back squat
-Push press
Each of these movements equals one rep, there are 7 reps per round with a total of 5 rounds. Each movement will be individual of each other ie. it is a front squat then a push press, not a thruster. Start with a light weight and work up to a heavier load. You cannot put the bar down between movements, deadlift will be a touch and go.
Rest as needed between rounds and find your max weight.
PLEASE POST LOADS TO COMMENTS
PLEASE POST LOADS TO COMMENTS
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| Anybody up for a Koko Head WOD one of these days? |
Jack- 110
ReplyDeletePeanut- 60
ReplyDeleteKoko Head sounds fun. STILL never done it!! Looking forward to this WOD today, now I know why you told me rest and recoup my back!! I'll be back for comments after we've done it. Nice job on the Bar Muscle Up Danyelle!!
ReplyDeleteFresh: 110
ReplyDeleteST: 63
ReplyDeleteHard one for me today.
ReplyDeleteNadyne: 55
and that was a great year too!
Jmanator: 75
ReplyDeleteThe bear was a bear alright!
Koko Head would be great:)
Terry: 90
ReplyDeleteMore a mental wod....my hands and forearm hurt...lol
sub wod:
ReplyDelete20 situps
20 back extensions
5 rounds for time.
8:00
Aminal Style:
ReplyDelete95 lbs.
Only got in four full sets because I had a little warning from my knee, which I listened to and stopped. Feeling ok today though. Had my PT work on it last night!!
Nunn: 95lbs
ReplyDeleteI got mauled by the bear last night. I definitely felt it this morning. This had to be one of the most mind messing WODs I have ever done. The last round my body was screaming to drop the weights and I had to fight through it.