Warm-Up
Coach’s choice
WOD prep
WOD
Bear Complex
5 Rounds for load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
For newer athletes 5 rounds for load .
Complete 4 Unbroken Sets of this Complex:
Post WOD:
Foam roll for 5 minutes.
Endurance & Stamina
CFS Brief:
Bear Complex: Max 40# (20|25|30|35|40)
I like strength days – probably because there isn’t a clock chasing my tail. Still working on my front squat form and appreciated the tips from Ryan on both my clean and push press. Loved watching both Becka and Ryan kill it today!
Goldilocks and the Seven Bears: 35/45/55/60/70#
Go lighter than you think on your first round so that you have room to add weight for the next four rounds. I thought this was going to really tax my grip, but it was actually my traps that felt it the most. Take enough rest in between rounds so that you recover and can go after the next (heavier) set. Have fun with it!! Thanks to Hanna and Kathi for getting us ready and providing feedback during the workout! Great work by everyone in the 5:30am class!
Nice job Tracey! Great bounce-back from yesterday 🙂
Thanks Deb, I was definitely feeling better and more like myself today. Nice job on your rounds – 10# increments is impressive and I think next time you need to complete this wearing a blonde wig!
I’m assuming you mean as to look like Goldilocks and not to confuse people even more as a Katrin-lookalike 🙂
Yes, although it works either way!
75/85/95/105/115
Pretty good grip workout and a sneaky metcon
Bear complex. #65 all rounds. Main objective was heels on the ground in front squat. Which was probably my best results so far. Number of reps taxed my wrists in front rack.
Couldn’t even grip the marker afterward
Bear complex: 95#
65/75/85/92/100
That was actually a very tough one. In the past I think each bear round only had five reps. Doing it at 7:30 I could see what everyone else did and tried to keep up with Hanna and sneak past Todd, although I could also barely hold the marker after the last round. And the coaching from Jana (who got an A in her summer school biology class) was awesome.