Monday, November 29, 2010

The Bear

WOD The Bear

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press
(Aim to be at MAX load by round 4 or 5)

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it.

11 comments:

  1. Warmed up with 3 rounds Cindy
    WOD The Bear
    35kg,40kg,45kg,50kg,60kg

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  2. Nice work Mick

    WOD "The Bear" -35kg,40kg,45kg,50kg & 60kg.

    Awesome effort by everyone at CFP this morning, esp V and Sierra pushing themselves throught the last set.

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  3. the bear
    35,40,45,50,60,65

    did 6 rounds, probably a bit light in early sets

    good mental toughness from V & Lynne today

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  4. Thanks Dan you did an awesome job yourself,

    The Bear
    30, 35, 37.5, 40 , 45KG

    Well done everyone this morning Go the SUNSHINERS !!!

    ADIOS AMIGOS

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  5. The bear- 35,40,50,60F(4 bar slipped out of hands),60F(4)

    Bear 1 Trent 0. Grrr!

    3x10 sit-up getups.

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  6. 35,45,55,65(f),65kgs.

    Attempted 70kgs for kicks as this was my goal. Got to 5 rounds and lost my grip.

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  7. Did tabata Ring Dips & KTE
    7 x 4, 1 x 3 Rings
    12, 11, 8, 6, 6, 4, 5, 5 KTE

    I'm scared of bears

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  8. The Bear:
    25kg, 30kg, 35kg, 40kg, 45kg

    Jody, I wasn't scared of bears....but I am now!

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  9. The Bear:
    25kg, 30kg, 35kg, 40kg (failed on cycle 4), 40kg.

    This WOD was good!! Really had to think while doing it, cant wait to do it again.

    It was good to join the sunshiners this morning! :)

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  10. 3 rounds of Cindy.

    The Bear: 25kg, 27.5kg, 30kg, 32.5kg, 35kg failed on rep 5.

    3 sets of 10 sit-up get-ups (10kg plate with ab mat on top).

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  11. 3xCindy warm up

    The Bear:

    15kg, 17.5kg, 18kg, 19kg, 20kg

    scaled to sets of 5

    3 sets of 10 sit-up get-ups 15kg plate

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