Warm up
400m run/500m row
10x air squats
10x wall ball
10x pass through
hip and shoulder mobility
samson stretch 10sec hold each leg
WOD:
5 Rounds
Bear Complex
7 sets of the following sequence
-power clean
-front squat
-push press
-back squat
-push press
Perform 7xs w/o stopping=1round
rest between rounds.
Warm up with a naked bar to see how it feels (this is not counted as a rep for the wod this is just a warm up round) then judge weight from there. Go Heavy!
Men will go up 10# each round women will go up 5# each round working toward your heaviest @ round 5.
Post loads and time to comments
***Foundations tomorrow at 1730***
1 comment:
50-65-75-85-95
last time I did Bear I bailed at round 7 rep 3 at 85..
Today I did all 5 rounds with no quitting and 10lbs heavier..
Bear is humbling...
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