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« TUESDAY 110309 | Main | THURSDAY 110509 »

November 04, 2009

WEDNESDAY 110409

Today's WOD:

"Bear Complex"

Do 7 sets of the sequence:
Power Clean
Front Squats
Push Press
Back Squat
Push Press

5 rounds to get to your max load.
Rest between rounds as needed.

Rules:

No resting on the ground (even to re-grip).

Break up or combine movements in any way as long as the following are met:

The clean starts at the ground and finishes standing at full hip-extension.
The squats have to go below parallel and the presses finish locked out overhead.
Jerking is acceptable (as are squat-cleans) and deadlifting the hang cleaning.
The squats and push presses can be distinct or combined into thrusters.
But you can't receive the bar in a squat and go directly into a thruster, Stand first.
There is no time component, rest anytime, anywhere, except on the ground.

Bear Complex WOD...[wmv][mov]

Post loads to comments.  Compare to 08/08/09.

Posted by Amanda at 01:01 AM |

Comments

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I couldn't even wash my hair after the fucking bear

Posted by: Kerry | November 04, 2009 at 12:31 PM

Camilo, you know you loved it. You wanted more of it.
Just because you can't lift your arms anymore cause they feel like they got ripped off by the bear, you are fine!!

Posted by: jamie | November 04, 2009 at 12:26 PM

http://1d4chan.org/images/6/60/BearCavalry.jpg

the bear complex, yeah you're pretty much fucked.

Posted by: Camilo | November 04, 2009 at 07:16 AM

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  • CrossFit Frederick does not in any way assume responsibility for any individual that performs the WOD posted on our Main page without the guidance of a CrossFit Frederick Instructor. We are open 7 days a week; therefore, we will post WOD's for the 7 days. We do not recommend anyone training 7 days straight. We recommend 3 days of WOD's and 1 day of rest. Everyone's rest days are different, so be smart about how you train and take your rest day.

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    On June 28,2009 CrossFit Frederick wanted to remember Lt. Michael Murphy, as this was the date of his death. Several of our members and Dave wore vests of varying weights. The guys you see all have 20lb. vest on and the women wore 12lb. vests. All had a great time!!!
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  • It is important to understand that having a strong and healthy hand does not cause fewer disabilities in old age. Rather, if you are leading an active, healthful lifestyle overall in your young/mid-life years, you will be less susceptible to ailments in your old age—and your hand grip strength is one way of knowing how well you’re doing on this score.
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