Sunday, March 18, 2018

2018-03-19 WOD

Haven't seen this one in a few years... The Bear Complex for load! Here's some practice with those thrusters because you KNOW they are coming for 18.5!

Superman Cycle Week 5

Build to a heavy single in the Bear Complex:
...Power Clean + Front Squat + Push Press + Back Squat + Push Press
Record heaviest load.


In teams of 2, 10 RFT:
...200m Run
...10 Thrusters (115/75#)
*One partner works at a time, switch every round. Record time.


COMPETITORS

Build to a heavy single in the Bear Complex:
...Power Clean + Front Squat + Push Press + Back Squat + Push Press
Record heaviest load.


In teams of 2, 10 RFT:
...200m Run
...10 Thrusters (115/75#)
*One partner works at a time, switch every round. Record time.


Core Work:
3-4 Rounds NOT for TIme:
...20 second Hanging L-Sit into 5 L-Sit Pull Ups
...20 second Hip Ext Hold into 10 Hip Extensions (weighted)

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