The Bear Complex WOD

“The Bear Complex”

5 rounds, 7 sets of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

No resting on the ground (even to re-grip) during rounds. Touch and go reps only. Rest between rounds as needed. Work towards max load.

Max rep day

This saturday there will be 3 team wods for a 11am start to blow out Friday nights activities, for those of you out in Bournemouth there will be a large group heading to Kukui for some end of year drinks message me for more details. 

a) Box jumps for height

b) 3 mins Pull ups

max reps

c) 3 mins Push ups

max reps

d) 3 mins Sit ups

max reps

e) 3 mins Squats

max reps

evening wod

a) Squat clean 

5,5,5,5,5

b) 3 mins muscle ups 

max reps 

c) 30, 20, 10 reps 

for time 

KB swings 

Push ups 

Squats 

d) 100 plate twists @ 10kg 

30 OH sit ups 

Rebel fitness

a) 5-5-5 deadlift

b) 10-1 clean and squat 60/40kg

between each round 

5 pull ups 

10 push ups 

15 squats 

c) 100 hollow rocks