Bear Complex
7 rounds of 7 cycles
Bear complex (not strict, thruster acceptable).
Time. My Result: 18:25, 105 lbs. Holy Shit my forearms are on fire!.
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Work Out Tips and Information
Bear Complex
7 rounds of 7 cycles
Bear complex (not strict, thruster acceptable).
Time. My Result: 18:25, 105 lbs. Holy Shit my forearms are on fire!.
Barbara
– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Squats
5 rounds for time on each round – rest exactly 3 minutes between each round.
Timed. My Result: 26:21.
Strength
Front squat 6×3 (same weight)
Results: 175 lbs. ~85% RM
Dips (ring)
3 x max reps
Results: 23-15-11
Fitness
Noon
RFT 8
1min plank
15 hand release PU
20 abmat sit ups
25 jump squats
Results: 16:52
PM
5 rounds
10 kettlebell swings (53#)
Max DU
-rd equals 1 minute
30 second rest between
Results: 283 reps.
Tabata Madness Brethren CF
4 x 4 tabata
Squats, plank push up, v ups, mountain climbers
Rest 2 min
4 x 4 tabata
Crossover jumps, jumping lungs, Hollow rock, Snatch balance
Rest
2 x 2 tabata
Bicycle
Straight leg sit up.
Tabata. My Result: Killer!.
WOD 12/07
EMOTM 10
2 Cleans @ 50% Back Squat
Diane (155 lbs.)
21-15-9
Deadlift and HSPU
Then Annie
50-40-30-20-10
DU and situps
10 minute cap.
. My Result: Cleans: 125 lbs (power, hang)
Diane (4:50) + 234.
WOD 12/06
30 Burpees
20 Wallballs
10 Chest to Bar
100 Double Unders
10 Chest to Bar
20 Wallballs
30 Burpees.
. My Result: 8:06
14#.
Strength
Off day
Fitness
Noon – For Time
20 OHS ( 95 lbs.)
800m run
20 Front Squast (115 lbs) + 20 lbs increase
800m run
20 Back Squat (135 lbs.) +20 lbs. increase
800m run
results: 17:41 (run stiffened back)
PM:
Bear Complex 1 round of 8 reps at 125lbs.
Gymnastics
25 minutes total time
5 minutes of handstand walk practice
15 MD GHD situps in between each round
— Need to focus on weight towards fingers and forward motion, practice wall walks to help with strength and form.
Strength
Clean complex
1 squat clean, 1 hanging clean (squat), 1 high hang clean (squat)
EMOTM 15 minutes
Results: 115 (1-7), 120 lbs. (8-15)
Bench Press 9 x 3 Speed
50% of 1RM (75 lbs)
Fitness
Noon: AMRAP 12
5 Push Press ( 55 lbs)
10 Box Jumps (24″)
15 wall balls (14 lbs.)
Results: 9 rounds
PM: ARMAP 12
6 C2B
9 Split Snatch (65#)
12 Wall Sit Ups (20#)
Results: 5 + 6 C2B
Gymnastics
8 minutes of spits
Mobility
Shouulders
Strength Hang clean 10×2 then Press 9×3 @50% RM with 30 DU. Result: 135# (hanging squat clean) 70# (easy). Fitness AMRAP 12 5 C2B 10 DL at 185 lbs. 15 box jumps at 24″ Results: 5+6 DL (tired during WOD) CFY WOD AMRAP 10 250m run 30 DU Results: 8+ run
Mobility
hips
Strength
Off
Fitness
AM- For Time
15, 12, 9
Squat Clean (95 lbs.) & Deficit HSPU (45 lbs plates)
then,
12, 9, 6
Shoulder to overhead & bar facing Burpees
Results: 14:30
PM- For Time
30-25-20-15-10-5
Wall Balls ( 20#)
5-10-15-20-25-30
Burpees
Results: 12:38