WOD
Bear Complex=Power clean, front squat, push press/jerk, back squat, push press/jerk
Complete as many cycles as possible in 5 minutes of the bear comples, 5 minutes rest
Complete as many cycles as possible in 4 minutes of the bear comples, 4 minutes rest
Complete as many cycles as possible in 3 minutes of the bear comples, 3 minutes rest
Complete as many cycles as possible in 2 minutes of the bear comples, 2 minutes rest
Complete as many cycles as possible in 1 minutes of the bear comples, DONE!
Use 60% of your push press/jerk 5RM not to exceed 115lbs/75lbs.
NOTE: You ARE permitted to set the bar down between cycles.
It is not necessary to add weight unless you are exceeding the following number of cycles for each of the time periods. If so, add 5-10lbs.
5 minutes: Add if you complete 13 or more cycles.
4 minutes: Add if you complete 9 or more cycles.
3 minutes: Add if you complete 7 or more cycles.
2 minutes: Add if you complete 5 or more cycles.
Good Luck! Post loads and cycles for each time block to comments.
I was thinking Shanna was going easy on us this week because she knows a lot of us are adjusting to our new paleo diets, but then I saw the Bear complexes posted today and thought “Perhaps not”.
“perhaps, perhaps…perrrrhaps”
A fantastic introduction to Asheville. Thanks for the dose, I had a great time, sweat Angels left with love…
Relax the face? priceless…
Name Total Reps Weight
Sean 44 115/125/125/125/125
wife 33 68lbs
Red 38 65/65/70/70/70
KK 41 80/85/90/90/90
MCK 42 42/47/53/53//58
Daniel T. 40 62/72/77/77/77
Greg (from Seattle) 38 66lbs
M3 52 95/100/105/110/115
Tara 38 18lbs
Owen 34 75lbs
Shannon 48 65-75ls
Brooke 43 48lbs
Eliz H 48 55lbs
Elin 44 65/65/70/70/70
Brian 41 65/65/70/75/80