Friday 3rd December 2021

 

Back Squats

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Thursday 2nd December 2021

 

Arm Bar Stretch

• ·       3 x 3 each arm

10 Rounds

• ·       4 Floor wipers
• ·       8 Pull Ups
• ·       12 Push ups
• ·       16 Squats

Wednesday 1st December 2021

 

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.