WOD Tue 7-17-12 “The Bear”

WOD Mon 7-16-12
July 15, 2012
WOD Wed 7-18-12
July 17, 2012

WOD Tue 7-17-12 “The Bear”

Tony and Tyler working the Med-ball cleans in the June 101 class – great work guys!

Warmup:
3 rds NFT: 250M Row, 10 pass throughs, 10 OHS, 30 sec spider-man stretch each leg, 1 min squat hold
 
Introduction to “The Bear” complex – practice with PVC, then the bar
1 round of the bear is:
Without pausing or setting the bar down complete the following: 
Clean from the ground to shoulders, perform 1 front squat, 1 push press (shoulders to overhead), return to racked position behind the neck, 1 back squat, 1 push press (return to front rack position)
For multiple reps of the bear – touch and go at the bottom of the deadlift/clean position.
 
WOD:
7 reps Bear complex 95/65
50 doubleunders
5 reps Bear complex 115/75
50 doubleunders
3 reps Bear complex 135/95
50 doubleunders
 
The WOD will be timed BUT try to perform the multiple reps unbroken (7/5/3) instead of just going for a fast time – the goal is to only set the barbell down to do doubleunders.
 
Cool down, stretch out and post times to comments.
 
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