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bear complex

October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 6/15: Bear Complex Work

pcf 1

Skill

5 attempts to work to a heavy Bear Complex

WOD

50 burpees over the bar–every 10 burpees do 10 deadlifts

20 clean and jerk (135/95)–every 5 clean and jerks do a 50m sprint

pcf 1

July 6/15: Bringing the Bear

IMG_6361 rc crop

Strength:

Front squat

*attempt AMRAP at 1 rep max from beginning of cycle*

WOD:

50 double unders

7 bear complex (95/65)

50 double unders

5 bear complex (135/95)

50 double unders

3 bear complex (155/105)

The Bear Complex is a sneaky combination of movements, set up to test your strength. Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.

IMG_6361 rc crop