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.
DB Rows
DB Bench
Press
20-18-16-14-12-10
·
2
wall climbs between sets
Deadlift
AMRAP 15
mins
KB
Windmills
Amanda
9-7-5
For Muscle
Ups, sub, transitional progressions or pull ups & ring dips. Lots of variations
for this.
Bench Press
Push
Press
3 Rounds
4 sets of 8 reps
EMOM 15
mins
Hope
3 Rounds
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
There a are too many
variations and options to this to mentions so don’t be scared, give it a go.
Band Good Mornings
Strict Pull Ups
Ascending Ladder for 8 mins
Increase by 2 reps
each round until the 8 min time cap
Bench Press
8 Rounds
Back Squats
Gwen
15-12-9
· Touch & go on floor only, no
reset between reps
·
Rest
as required between sets
Double DB
Squat Clean & Press
AMRAP 12
Mins
Deadlift
3 Rounds
WOD
Run 500m
Then 4
rounds
Run 500m to
finish
5 cycles of 3min AMRAP
Rest 1
min between rounds
Deadlift
4 Rounds
Mary
AMRAP 20 mins
Bench Press
6 Rounds
Strict Press
Push
Press
Front
Squats
21-15-9
Wood
5 Rounds
Deadlift
Intervals
– 4 rounds each of 40/20
Rest 1 min
between sets
Renegade Rows
DB Bench
Press
Elizabeth
21-15-9
Strict Pull Ups
300
DB Rows
Band Twists
6 Rounds
