Warm Up-
various medicine ball throws
3 x Box Jumps (High)
2 x Barbell Complex + OHS, - pushup + burpee @ 45, 65lbs
1 x Leg Blaster
Work-
"The Bear"
1 round equals 7 sets of the following sequence:
Power Clean
Front Squat
Pushpress
Backsquat
Pushpress
-Like The Barbell Complex you may not set down the bar until all 7 sets are finished
-Do a minimum of 5 rounds increasing the load with each consecutive round; Rest as needed between rounds
-Click here for demo
-compare to 2.16.09
Post # of rounds, approximate time, and loads completed to comments
Timed option:
AMRAP (As Many Rounds As Possible) in 20 minutes of:
8 left arm kettlebell snatches
8 right arm kettlebell snatches
10 pull-ups
10 burpee KB deadlifts
Click on the second video here for a demo
Post # of rounds completed to comments
becca, 45, 50, 55, 65, 70, 75(fail), 60, 55
ReplyDeletetrickle*, 75, 95, 115, 125, 135, 145(4)
Cabana, 75, 95, 115, 125, 135(6), 145(2)
Worlock, 75, 95, 115, 125, 135, 145(2)
*Paused at bottom between some, not long, but didn't read the rules until 135, 145.
Wrists and shoulders give out too early in this movement for all of us
That was one of those workouts where I definitely will feel it tomorrow but it was so worth it. Great workout!
ReplyDeleteTime was around 33 mins
Nice work guys
ReplyDeleteno question whether or not everyones gotten stronger since February
lots stronger