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Sunday, November 15 2015

Posted by Mandee on November 14, 2015   |   2 Comments

tired

 

 

WOD:

“The Bear Complex”

5 rounds of 7 reps of:

1 Power Clean to

1 Front Squat to

1 Push Press or Jerk to

1 Back Squat to

1 Back Rack Push Press of Jerk

For each round repeat the above complex 7 times. Rest 3-5 minutes between rounds. The hands do not leave the bar and you cannot rest in deadlift position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 burpees. Gradually increase the load after each round. Score is max weight successfully lifted for 7 reps.

 

2 responses to “Sunday, November 15 2015”

  1. CoachDB says:

    My favorite position, but only if someone gave it their all!!!

    Anaerobic Threshold Track Workout and Basketball
    Run 600 Meter for = 2:48
    Rest for 00:01:30
    Run 600 Meter for = 2:46
    Rest for 00:01:30
    Run 600 Meter for = 2:46
    Rest for 00:04:00

    Run 200 Meter for = :50
    Rest for 00:01:30
    Run 200 Meter for = :49
    Rest for 00:01:30
    Run 200 Meter for = :48
    Rest for 00:04:00

    Run 500 Meter for = 2:14
    Rest for 00:01:30
    Run 500 Meter for = 2:14
    Rest for 00:01:30
    Run 500 Meter for = 2:14
    Rest for 00:04:00

    Run 200 Meter for = :44
    Rest for 00:01:30
    Run 200 Meter for = :45
    Rest for 00:01:30
    Run 200 Meter for = :44

    Basketball Practice 1 hour

  2. Eric says:

    I will be in Atlanta Tuesday-Thursday next week and staying in Midtown can someone suggest a good CrossFit Gym? Thanks