“Warm-Up:
Coach’s choice
WOD prep: Prep movements
WOD:
With a running clock
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (70,53)
Then, AMRAP of:
5 Bear Complexes (135,95)
10 Bar Over Burpees
200m run
Finally, @ the 20-minute mark Cash Out:
100 meter Farmer’s Carry (70,53)
* There will be 2 scores for this WOD. Rounds plus reps for the triplet and your time after the 100 m farmers carry cash-out.
1 bear complex consists of 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.
Post WOD:
CFS Brief:
4th of July schedule: 1 class at 8:00am
“Run! There’s a Bear on the Farm!”: 4+1 | 53# Farmer’s Carry | 65# Bear Complex
The second farmer’s carry was a bear. Today, I focused on technique with the bear complex, so kept the weight very manageable to break into solid sets of 3 and 2 each round. A good crowd this morning at 5:30 and nice to welcome Zogg back to the mornings! Thanks Hanna for keeping things fun and bringing the smiles 🙂
6+5 75#, 12 cal bike.
3+5+10+50m @55# with a 44#kb. My goal was to do the 5 bear complex unbroken & 55# allowed me to do that. Got held up when an athlete tripped going out for the run and helped Hanna fix the mats so the rest of us wouldn’t meet the same fate! I like the 🐻 complex! Thx Hanna 🤗
4 RX. So discombobulated today. Totally forgot about the 200 m run until others started running. Also, collapsed after the 20 min and forgot about the cash out until Hannah started yelling at me!