Wednesday – 17.10.18


Warm up-

4 Rounds-

5 Push ups
10 Bear Crawl


Dumbbell Bench press 10-8-8-6-6
Incline dumbbell fly 3 x 10
Decline dumbbell press 3 x 10

Triceps Dips 3 x 10
Triceps kickback 3 x 12


Warm up-

400m Run

Work on mobility for Front Squat.

3 Rounds-

5 Kettlebell Swings
5 Goblet Squat
5 Pike Push ups


Power Clean


“Bear Complex”

5 Rounds for load-

Complete 7 unbroken set of this complex-

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round.
Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Video Demo-



Categories: WOD

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