Monday 28 January WOD

FOR MAX WEIGHT:

1-1-1  “Bear Complex”

1 SET = 7 REPS
1 REP =
          1 Power clean
          1 Front Squat
          1 Push Press
          1 Back Squat
          1 Push press

*1 REP is 5 separate movements that flow into the next, and one SET is 7 CONTINUOUS REPS with no breaks.
*Each set is to be done WITHOUT LETTING GO OF THE BAR, AND NOT LETTING THE BAR REST ON THE GROUND ONCE THE SET HAS STARTED.

What you CAN do:
-Clean instead of a power clean and front squat
-Deadlift into high hang, rest, then clean or power clean/front squat
-Clean instead of power clean/front squat/hang power clean
-Jerk instead of press or push press
-Take as much time as you want between sets

REMEMBER, this is not for time! This is to to perform a set of the bear complex at the highest weight you think you can do today. Typically the bear complex is 5 sets, but because of time and group size constraints, we will do 3.

Here is a WOD demo: Bear Complex WOD Demo

Post your weights used to the comments.

* * *

CrossFit HQ WOD:

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

* * *

CrossFit Football WOD:

As many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
10 Ball Slams – 40 lbs

*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

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