Friday 1st March 2019

Shoulder to Bar Pull Ups

• ·       4 x 6

4 Rounds

• ·       10 Handstand Push ups
• ·       10 Toes to Bar
• ·       Run 400m

Thursday 28th February 2019

Bench Press

• ·       3 x 3

Push Press

• ·       3 x 3

Tabata

8 rounds of each exercise, 20secs work, 10 secs rest

• ·       Pull Ups
• ·       Push Ups
• ·       Sit Ups
• ·       Squats

Wednesday 27th February 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.