Friday, April 29, 2016

 

“The Bear”
5 rounds
Without stopping or dropping the bar, complete the following sequence, seven times:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
 
*Can combine the movements so 1 rep would look be: squat clean + thruster + back squat + back rack thruster. So 1 round would be 7 reps of the above sequence without letting go of the bar. After each round, rest as needed and increase the weight on the bar for 5 rounds!
 
Score= heaviest weight lifted for a rep

Mob WOD
Min 1: plank
Min 2: lunge stretch R
Min 3: lunge stretch L
Min 4: box shoulder stretch
 
Optional
2 Rounds for quality
25 GHD Sit Ups
25 GHD Back Extensions

6 comments:

  1. I'll go first... Fun WOD. Very CrossFitty. Started fast and light, ended heavy & slow. 75, 85, 95, 105, 135. Reps 1 & 2 are super easy, but by rep 4 you think 7 will never arrive. The ladies were making fun of my cleans. Upon video review, they are right. I need to quit cheating the pull & open all the way up b4 dropping. In my defense, I was tired and worried about the last movement of the complex only. that's the toughy.

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  2. Fun and not-so-easy WOD for Friday!
    35, 55, 65, 75, 85 (broken)

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  3. Good workout!
    35, 35, 55, 55, 75
    Last round at 75lbs 1, 2, 2, 2
    Agree with Travis about the cardio!

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    Replies
    1. guess I saw the cardio comment on facebook

      Delete
  4. Did 65, 85, 95, 105, 115 but ran out of time to do the optional

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