Bear Complex WOD or "The Bear"
5 Rounds, 7 Reps per round
Each rep consists of the sequenc of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press = 1 Rep
Round 1 - 95lbs
Round 2 - 105lbs
Round 3 - 115lbs
Watch this VIDEO for further instruction on this workout.
Unfortunately I ran out of time and was only able to complete 3 out of the 5 rounds. My brother and a buddy who graduates in two weeks from Oakland PD's Academy came over to workout. I went last and ran out of time before I had to get ready for work.
This WOD is a lot tougher then it looks. You aren't supposed to rest the weight on the ground at all during a round. Rest as needed in between rounds. This means your grip really gets taxed and it really tires you out in general. I had planned on working up to 135lbs by the 5th Round, but that wouldn't have been doable, I would have stuck with 115lbs and it would have really kicked my but. I was working pretty hard on round 3 with 115lbs. Had to split jerk the weight instead of push press. Silly me...I should have known that a CrossFit WOD with a name like "Bear" would be brute of a workout.
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