7/23/10……FRIDAY
WOD:
400M
12x Bear Complex 95/65
400M
8x Bear Complex 115/80
400m
4x Bear Complex 135/95
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**notes – 1 Bear complex = one power clean, front squat, pushpress, back squat & push press. The combination of these movements is one complex
“this video should help show you how to execute the movements…….obviously im throwing in a little running in the mix so it is accommodated in the load.” Cheers!!!! TG
WOD:
400M
12x Bear Complex 95#
400M
8x Bear Complex 115#
400m
4x Bear Complex 135#
Bear Complex=
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Was able to Rx this WOD. Shoulder definitely doing better.
16:38
WOD:
)
400M
12x Bear Complex 65#
400M
8x Bear Complex 70#
400m
4x Bear Complex 75#
Time 18 min and no down time for the bars (and I really wanted to drop that bar – almost did once on my head
Couldn’t believe Brett doing a muscle up wearing the 45 lb vest!!! Great classes this week – thanks, Tony for pushing us.
WOD:
400M
12x Bear Complex 50#
400M
8x Bear Complex 60#
400m
4x Bear Complex 70#
17:58
Thanks daddy for keeping me on top of my WOD, since I had to do it at home after work!!
WOD – Bear Complex
400M (Row)
12x Bear Complex 33#
400M (Row)
8x Bear Complex 33#
400m (Row)
4x Bear Complex 33#
15:11
18:30 (I think, sorry about that) Rxd
Man, I TOTALLY messed up on this one. First I thought there was a run at the end and then I realized there was supposed to be a back squat before the last push press. I need a do over on this one.
WOD:
400M
12x Bear Complex 95#
400M
8x Bear Complex 115#
400m
4x Bear Complex 135#
Bear Complex=
Power Clean
Front Squat
Push Press
Back Squat
Push Press
RXD 17:29 took me a while today. My lower back was not doing well. I had to do 10 burpees also for dropping the weight.
WOD:
400M
12x Bear Complex 33#
400M
8x Bear Complex 43#
400m
4x Bear Complex 43#
Time- 14:52
12:12 rx’d
400M
12x Bear Complex 53#
400M
8x Bear Complex 53#
400m
4x Bear Complex 53#
TIME=21:39
Bear Complex=
Power Clean
Front Squat
Push Press
Back Squat
Push Press