1
Apr
General Fitness 04.01.15
Prep Work
3 min squat test
2X50′ Walking lunge
2X10 Walking high kicks
WOD
15 Min AMRAP
10 Wall Ball shots
400M Run
Optional
The Bear Complex (20 minute cap)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind the neck)
Build up to a heavy complex
Cool Down
Mobility
Post results
WOD- 4 rounds 14lb ball
Bear Complex- Worked up to 70lbs
Finished 6 rounds in a little over 16min
-it was COLD outside this AM
The Bear Complex was fun, worked up to 95lbs, had to do more of a jerk for the last push press behind the neck at that weight.
7 rounds for the WOD, bear complex worked up to 120 lbs.
Optional
The Bear Complex (20 minute cap)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind the neck)
Build up to a heavy comples
worked up to 135 new rx for this
Garage wod
4 rounds
65lb
10 push press (fast with form)
10 reverse lunges each leg
(Hip control)
45sec hold plank