100303 Wednesday “Bear Complex”
WOD
Complete 5 sets of the bear complex resting 3 minutes between sets:
For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!!
Power clean
Front squat
Push press
Back squat
Push press
Work to add weight during each of the five sets.
Immediately following the 1st, 3rd and 5th set complete max rep pull-ups (without ripping your hands!!!). Post heaviest weight completed for 7 sequences and total pull-ups.
If time remains end top it all off with tabata box jump or 500m row for time if you did the tabata box jumps at Saturday’s class.
Also, the work-outs for this weekend’s NC/SC Sectional have been posted.
(Sorry for the late post…the internet was down in the gym today.)
holy shit! that was some wod today!! sorry i missed it, but this is what i did down in miami:
Run 400 meters
21 Lateral Burpees (jump over hurdle, left-right equals 2)
21 Knees to Elbows
Run 400 meters
15 Lateral Burpees
15 Knees to Elbows
Run 400 meters
9 Lateral Burpees
9 Knees to Elbows
16:50
I used the 20″ box for the first time ever in today’s surprise tabata box jump portion that Shanna threw in for “good measure”. As a height-challenged individual, that box looked as big as Mt. Everest to me. I can’t say that I jumped fast or in good form, but I did it, by God.
Re sectionals: Sandbags, eh? And the guys have to jump over the box? Godspeed.
booyah!
Miriam- You killed those boxes…I saw ‘em. They looked good.
Shanna,
After the back squat and push press, do we lower the bar to the hang position or tap the floor before the next power clean?
Thanks,
Tonya
…math is hard…
what are ghd sit ups?
situps done on a rack…er, i mean that red and black thing in the gym.
Can I just say it actually makes me mad when I see people resting the bar on the ground during bear complexes. Tap and go people. Tap and go. I didn’t see any of the awesome 6:30 pm people resting the bar but I’ve seen it in the past and boy does it pi$$ me off.
Re sectionals : No pull-ups? Not one? Oh and WOD 4 looks absolutely ridiculous.
ooohhh, J$ gettin’ snarky!!!!
Ali, Lateral burpees??? I can’t wait to hear more! One can never have too many ideas of how to incorporate burpees into WODs.
Miriam, you certainly rocked the box jumps!
J$…Too funny. Let them have it lady! “touch and go”…that does sound familiar.
Tonya,
Sorry for the late reply. You should be approved for regular comment posting now.
Anyhow, it is a power clean so you tap and go right away from the ground.
Best of luck!
Shanna
This is one of my favorite CF videos. The lady featured is Jolie Gentry who won the first CF Games in 2007 and placed in the top ten in 2008 and 2009. She is expecting her first child this summer so she will not be in the mix for 2010.
lol “…grip, fatigue and discomfort…”
really?!?!
Ha, the guys in the video are catching the bar with their legs too. I had to regrip and take a little break, so that I could tap n go, for fear of what my friend J$ might think of me.
Good thing I can hear your cues in my head Shanna, apparently I need quite a bit of external motivation to get through anything with a barbell. I have to be at CFA to get anywhere near the weights or times, but at least I can get through the WOD, albeit greatly scaled. Thanks
gotta work late tonight…kick some ass 6:30!
Jolie will not have any problems birthing a child, that much I know. Thanks for posting the video. Very cool and inspirational.