Tuesday 24th September 2019

Arm Bar

• ·       2 Sets of 3 each arm

8 Rounds

• ·       3 Squat Cleans (60/40)
• ·       6 Pull Ups
• ·       9 Push ups
• ·       12 Twists (KB)
• ·       Sprint 50m

Monday 23rd September

DB Bench Press

• ·       4 x 8-12

AMRAP 15 Mins

• ·       5 DB Push Presses each arm
• ·       10 DB Squats
• ·       10 Overhead Sit Ups
• ·       Farmers walk

Saturday 21st September 2019

Wood

5 Rounds

• ·       Run 400m
• ·       10 Burpee Box Jumps
• ·       10 Sumo Deadlift High Pulls (40/30)
• ·       10 Thrusters

Rest 1 minute between rounds

Friday 20th September 2019

Alternating for 3 sets

• ·       Ring Rows – 3 x 8
• ·       DB Curls – 3 x 12

Helen

3 Rounds

• ·       21 KB Swings (24/16)
• ·       12 Pull Ups
• ·       Run 400m

Thursday 19th September 2019

Sumo Deadlift

• ·       15-15-15

4 Rounds

• ·       Row 250m
• ·       Run 250m in 50m shuttles

Wednesday 18th September 2019

 3 Sets of

• ·       3 Back Squats
• ·       2 Overhead Squats
• ·       1 Snatch Balance

AMRAP 14mins

• ·       6 Push Ups
• ·       12 Pull Ups
• ·       18 Lunges

Tuesday 17th September 2019

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.