WOD for Sunday, Apr 29, 2018

Strength 29-04-2018

Bear Complex: Work up to a heavy set in 8:00

  • This can be broken down by each movement or done as squat clean thruster + back squat thruster
  • Original Bear:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press behind neck

The Bear

AMRAP 7:00
Bear Complex (60/42.5kg)

  • Bear is: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press behind neck
  • Beginner Option:
    AMRAP 7:
    5 DB Thrusters
    5 Deadlifts (60/42.5=)
    5 Lateral Burpees

Extra Credit 29-04-2018

1a) DB Bench Press, neutral grip: 4 x 10-12. Rest 30s.
1b) 1-Arm KB Reverse Lunges: 4 x 6 ea. Rest 30s.
1c) Single Leg Banded Paloff Press: 4 x 6-8 ea. Rest 30s

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