WOD


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WOD

Performance:

A. Front Squat @ 20X1; 3 x 3 @ 83-87% ; rest 2 Min
+
B. On a 16 min running clock...
EMOM  x 8 Min ALL at 20X0 tempo
odd: 4-6 tough DB inc Bench Press 
even; 6-8 tough Double Arm DB Rows
EMOM x 8 Min :
odd; 6-8 Strict Ring Dips
even; 30 sec Ring PullUps
+
C. 10 Min AMRAP for Rounds:
10 Alt DB Snatch @ 45-50/35#
50'' DB Front Rack Walking Lunges at same weight as Snatch
50 DU
+
Midline:
Arch Up Challenge 
100 Arch Ups For Time - Feet together > thumbs up squeeze arse

 

A. ''Bear Complex''
5 Sets:
Complete 7 Unbroken Reps of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
rest 3 min between efforts
+
Midline:
Arch Up Challenge 
100 Arch Ups For Time - Feet together > thumbs up squeeze arse

Notes:
- Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. 
- Complete 5 unbroken rounds, increasing the weight each round
- Score is max weight used for your 5th unbroken round.


 


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