[youtube=http://www.youtube.com/watch?v=0WOP9J7QPwI&rel=0]
Strength WOD
“The Bear Complex”
5 sets of 7 reps each:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- BTN Push Press
Rest as needed between rounds. See video for demo. Compare to 10/11/11.
Extra Credit
Accumulate 2-3 minutes in an L-sit Hold.
Also….don’t drop the bar 😛
i feel like ive done this before. and burpies were a penalty for dropping the bar i think. but cant find the wod. is there a compare to?
Found it: http://crossfitcharlottesville.com/2011/10/11/wednesday-1rm-power-clean-and-bar-complex/
45-55-55-55-55
2:30 L-sits on parallettes and pull up bar
45
55
60
55
65
45-55-55-55-60
:30 L-sits on Parallettes, 1:30 on pull up bar, :30 on rings
95 * 5
L-sits 1:20 on Parallettes, 0:40 on Pull-ups bar.
55,45,45,50,55#
Reminder to everyone! Wipe down equipment– it’s flu season! (I was knocked flat with it all last week and I don’t wish that on anyone!)
45, 55, 65, 70, 80
95, 95, 105, 115, 115
55, 65, 75, 75, 85.
As Walden would probably say, “Luck F-Sits”
115-120-125-130-140
Shoulders felt ouchie, but with fresh ones could have been at 145 or even 150 for grip and endurance. Next time…
That was not put in the right place…
Meant to say: You are learning how to speak Waldenese Baron!
45, 45, 55, 75, 89
(Can go heavier earlier next time)
95, 95, 95, 95, 95
My forearms want to throw up
bear complex up to 115#
L-sit holds / 90-90 iso holds
up to 120#
45, 57, 62, 67, 72
2 min L sit on parallettes
57(5) rounds
No L sits
89, 99, 104, 109, 114
37 for all 5 sets.
65, 75, 75, 85, 85
55, 60, 65, 75, 85
65, 75, 85, 95, 105
Dropped the bar a ton, too much weight
At centerville crossfit in dayton ohio.
In teams of 2:
50 DU’s
30 KB Swings- While partner does OH plate hold 45#
30 Lunges (L+R=1) While partner holds bottom of squat
30 Sit ups- While partner V holds
30 Wall Balls- While Partner Goblet squat hold
30 Burpees- While partner does plank hold
15:20. I did 25 dus and 75 singles, probably did ten less lunges than I should due to bad counting and was mega weak sauce on the holds by being as passive as possible due to my murphed up legs. My partner carried the day.
95-105-115-105-95
Had to break up the 2nd 105 into 5-2 reps. My forearms (and right wrist) were screaming, and I gave in.
67-77-82-89-94
Had to break up the last round into 5 and then 2
Whew, this was interesting. 95-105-115-115-115
45, 55, 65, 70, then just 3 of 75
45, 65, 70, 70, then 3 of 75
95-105-115-120-125. Dropped the bar on the 5th rep of the 125 set, so broke that set into 5 and 2
115-120-125-130-140
Shoulders felt ouchie, but with fresh ones could have been at 145 or even 150 for grip and endurance. Next time…
95,105,115,122,127
37,37,47,47,52
55×2, 65×3