WOD Tuesday 7/10/18

by | Jul 9, 2018 | News | 6 comments


Warm-Up
Coach’s choice

WOD prep
Prep the Bear complex

WOD
“Jumping Bear” for time
3 Bear Complex (95,65)
10 Box jumps (24,20)
6 Bear Complex
15 Box jumps(24,20)
9 Bear Complex
20 Box jumps(24,20)
6 Bear Complex
15 Box jumps(24,20)
3 Bear Complex
10 Box jumps(24,20)

*1 bear complex equals:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Option 2:
Same rep scheme
Bear complex @ (75,50)

Option 3:
2 Bear Complex (45,30)
10 Box jumps (20,12)
4 Bear Complex
15 Box jumps(24,20)
6 Bear Complex
20 Box jumps(24,20)
4 Bear Complex
15 Box jumps(24,20)
2 Bear Complex
10 Box jumps(24,20)

Post WOD:
Lax ball Psoas 2 minutes per side.

Endurance & Stamina
Row 2k rest 5 minutes.Row 1K rest 4 minutes. Row 500m

CFS Brief:
We now have Kill Cliff Ignite at the box!  A PERFECT BLEND OF NATURAL CAFFEINE, B-VITAMINS AND ELECTROLYTES TO SUPPORT HYDRATION AND ENERGY. DRINK BEFORE WORKOUTS, LONG DAYS OR WHENEVER YOU NEED TO GET FIRED UP!

6 Comments

  1. JL
    JL on July 10, 2018 at 6:20 am

    Home WOD. Jumping Bear. 20:40. In my case stepping bear. Steps instead of jumps. #55. First time front squatting with a bar. Goal was to hold form. Felt pretty good although, at first, transition from front to push press was a bit awkward with my hands. Glad I went light and did it.

  2. Ilana
    Ilana on July 10, 2018 at 8:27 am

    10:49 (50#)
    Happy with my weight choice – was able to move efficiently. Probably took some longer water breaks than I should have! I liked this WOD more than I expected!

  3. Ryan
    Ryan on July 10, 2018 at 8:55 am

    11:28 rx

  4. John
    John on July 10, 2018 at 12:11 pm

    10:25rx unbroken complex.😁 Slow box jumps😣

  5. John
    John on July 10, 2018 at 12:34 pm

    You mobed the barbell great today

  6. Ilana
    Ilana on July 10, 2018 at 4:00 pm

    Thanks John!