WOD 12/20/11
5 minutes of Hip/Shoulder Mobility
5 minutes of Movement Prep and loading strategy
Bear Complex-
5 rounds for Max Load of: 1 each Power Clean/Front Squat/Push Press/Back Squat/Push Press (from behind the head)= 1 rep and 7 reps = 1 round.
Rest as needed but do not place the bar on the ground until the round is completed. 5 Burpee penalty every time bar touches the ground before 1 round (7 reps) are completed.
*penalty burpees
I have such a funky work schedule this week…ahhhh. I think I’m gonna need to come in at 6am!
You better try to come in tomorrow. The WOD is Bananas !!
Come on in the water is fine.
Gonna try my best!
Apologies to the AM crew. We just did one set of the bear complex for five total rounds. Maxed out and I think everyone got some good WOD in.
Bear Complex Demo:
http://www.youtube.com/watch?v=0WOP9J7QPwI
Oh, so we should have done them unbroken, no rests in between?
7 reps of the bear complex for five rounds. Rest between rounds as needed. No rest between reps. Total of 35 reps for each round.
…and tomorrow’s WOD:
http://www.youtube.com/watch?feature=fvwp&NR=1&v=NP_IcdWDu88
……riiiiiggghhhhttttt.
That wasn’t fun…..
Rd 1 – 95#
Rd 2 – 105#
Rd 3 – 115#
Rd 4 – 120#
Rd 5 – 125#
Went unbroken for all rounds except on rd 5 my shoulder gave out on the first press of rep 6 and I whacked my neck pretty good. Took a break between rep 6 and 7, 5 burpees.
manimal that is a decent amount of work. remember you can rest the bar between your thigh and hip if needed . or just clean it and rest on your shoulders . regardless it is a good amount of work.
Thanks Cahill. And I rested a few times with it on my back. Without a few seconds before some of those last presses I surely would have killed myself.
Those are big numbers cory
Thanks buddy!
Ouch that’s all i have to say!
Rd 1 – 95#
Rd 2 – 105#
Rd 3 – 115#
Rd 4 – 110#
Rd 5 – 95# unbroken
25 burpees blah! Not Fun!
Wowie I totally underestimated that one. Started off conservative and it got hard real fast.
Rd 1 – 35
Rd 2- 45
Rd 3- 55
Rd 4-65
Rd5-75.
Dropped it once on Rd4 because I hit my neck coming back over the head. Failed 2 times on the behind the head press in the 5th round so I scaled down to 70lbs and redid the 2 reps. I now know another thing I need to work on – the behind the head press… always something!
It’s amazing the HUGE difference a tiny 5lb increment makes! 20 burpees total and my neck is hurting!
Took notes from Cory’s nice WWTD 6 pm class stretch session and had a nice little stretching sesh with Slootsky and Jake – you gentlemen put in some nice effort tonight!
That was a nice workout. Felt like I could have used a small Metcon warmup before to loosen up but good either way.
Rd 1 65# unbroken
Rd 2 85# unbroken
Rd 3 95# one rest, melissa’s fault, she wouldn’t shut up
Rd 4 85#
Rd 5 90#
Nice mobility work after, thanks miss simson
Ha you are the only person i know that would turn around with over 80 lb on their back to chat in the middle of a WOD
But you are the best! Thanks again for the ride 🙂
First day back from hell a.k.a sinus infection and thank god I scaled because I still feel weak.
35/40/45/50/55 all unbroken