WOD 3-7-14
July 2nd, 2014
WOD – Thursday, 26/6/2014
WOD
[A] Bear Complex 7-7-7-7-7
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds in total and rest as required between rounds:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Increment the weight each round. Bar cannot touch the ground during a round or the round doesn’t count.
In this version of the bear, each movement must be discrete, ie the movements cannot be blended.
COMPETITION TRAINING (Optional)
[B] EMOM 7 mins
5 x Muscle ups
[C] 1000m Row
FUNdamentals:
Tabata:
- Air Assault Bike (4 Rounds)
- Sit Ups (4 Rounds)
3 sets of the “Bear” with broomstick or bar*
5 Power Clean
5 Front Squat
5 Push Press
5 OH Squat
5 Push Press
*practice the transitions between movements
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