Warm-Up:
Coach’s choice
WOD prep:
12 minutes to build to a heavy Bear Complex. Practice single and doubles between rounds.
WOD:
“Don’t Poke the Bear”
5 Rounds for time
5 Bear Complexes (135,95)
10 Burpees over the barbell
30 Double-Unders
*One “Bear Complex” consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
*Choose a load for the complex that allows you to go unbroken in the first round. After that, you still should be able to complete a full complex (5 movements unbroken) with short breaks between complexes.
Option 2:
5 Rounds for time
5 Bear Complexes (95,65)
10 Burpees over the barbell
30 Double-Unders
One “Bear Complex” consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
Option 3:
5 Rounds for time
5 Bear Complexes (75,50)
10 Burpees over the barbell
60 single unders
One “Bear Complex” consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
Post WOD:
Agile 8
CFS Brief:
Free class Friday, June 7th
Poke the Bear. 16:11. #30 DB. 60 SU. Front squats with barbell and then behind the head are a bit challenging, so went with dumb bells. Really focused on squat depth. For me, the mobility challenged, felt pretty good. Working towards ass to the grass before I am 70. 😀.
Don’t Poke the Bear (Apparently, the Bear Poked ME): 19:16 | 65# | 60 Singles
This did not go well for me. I considered stopping after two rounds and just sitting and cheering on Ilana who was flying through this WOD. I am feeling Murph from Monday and even though I chose a very manageable weight, it became a mental challenge for me to grind through. Always fun to be among the 5:30 crowd – even when you are bringing up the rear 🙂 Thanks Frozen!!
13:11@75 with double unders