WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to: Sunday, January 25, 2015 

* For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 5-7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Rest as required between sets, say 2-5 minutes, then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

TT WOD: Off Season

Complete all sets for time:

A.  200m Dumbbell Farmer’s carry – Choose your weight.
B.  25 D-ball Over Alternating Shoulder
C.  Maximum height wallball – 30#/20#
D.  50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.
E.  150 ft. Sled push for time. – choose your weight.

Coach’s notes:

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