A) Clean – 15 minutes work up to a heavy single
B) The Bear Complex
5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.
Compare to: 120507
6 open
a) 185# (15# PR)
b) 75#, 85#, 95#, 105# (14# PR), 105#
Note: Did a squat clean thruster and that seemed to save me on the grip aspect, but don’t know if I can do that movement when the weight gets really heavy.
A) 195 (PR) – could have been a little lower in catch but I will take it.
B) 65, 75, 95, 108,120 (PR by 10# from May)
Good lifting with Travis…Thi it’s ok you didn’t want to lift with us today.
I can’t lift heavy like you. Plus I don’t lift with guys that drive snooty Jaguars.
A) 185
B) 65, 75, 85, 90, 95
a) 165, failed PR attempts at 175 and 170.
b) 85
9:30 open, moving to 10:30
A)195 PR but pulling to soon with arms
B)75,85,95,105,105(let go of bar to rest)
A) 185 pr
B) 95
A) 245 (265 F)
B) 95, 115, 135, 155 (F), 155 (1 break)
Hello Hammerdown CrossFiters, we are in Boston today, do I finally have cell coverage. Below are my vacation WODs for the past few days. Hope all are doing well.
Fri: Annie – 11:56
Sat: 100 Burpees – 12:17
Mon: 4 rnds of 400m run and 50
Air squats – 19:40
Tue: 10 rnds of 10 ea Dbl undrs, Air
Sqts, Situps, Pushups – 18:22
A) 135
B) 65, 75, 85 (1 break), 75
A) 85#
B) 45, 50, 50, 50, 50 (not a PR) but hard work
Nice to work out with Susan!
Thanks, you too!
Went light due to neck muscle pull
A) 83#
B) 44×2, 53X3
A) 135
B) 65, 75×3
The bear complex continues to be brutal.
A) 115 (getting back to full squat cleans – been a long time…back still healing)
B) 65, 75, 85, 95, wanted to try to PR at 105, but ran outta time before the 5th round.
sweatiest NFT WOD ever.
*ouch*
A) 133 PR!
B) 4 rds @ 65# out of time…
working out with Jean and Laura kicked my behind!! darn young’uns
A 112 PR
B 55 65 70 75 PR
Fun to work with Margie……
Look at you Cheryl, PR’s all round
A) 165
B) 75, 86, 95, 106 (2 breaks), 116 (3 breaks)
Worked with Rich T, thanks for the help.
A. 118, worried bout wrist but think I could have gone heavier
B. 53, 65.2, 73, 80.2…ran out of time, my PR is 83 so I was happy with today
Great working with Nadia
Work sucks so I am bailing on my 6:30 but might try making it to the 7:30.
A) 77# PR!!!!!!!!!!!!!!!!! Only took 2.5 years. Love injuries!!
Bear:
42#; 46.4#; 53#; 57.4# and that was it, completed 4 rounds total.
Thanks Meredith for being my Box Slave!! I owe you!
Awesome Carol!
A) 113#
B) 53, 63, 73, 73 (not enough time for a 5th round)
A)135.2# PR
B) 63, 73×2, 75.2
A) 135
B) 65, 75, 85, 95, 105
A) 265 PR
B) 95, 115, 125, 135, 145
hell yea 265
A) 85#
B) 45, 50, 50, 50, 50
24 min / 3 miles
1 mile cool down
a) 145
b) 65, 75, 80, 80, 85
WOD: 255PR / 65, 95, 95, 115, 125F
-Great lifting with Brandon and Mike thanks for the PR guys
Congrats on your PR Monroe, 255lbs is sick for a guy your size!!!
A) 88# – 23lb PR over previous cleans
B) 42, 42, 47, 47, 52
Did one penalty of ring dips, didn’t let go of the bar but zoned out and started with a clean in the middle.
A. 103
B. 43, 53, 63, 73pr
10# pr , ran out of time for 5th rd
A) 215 PR
B) 75, 95, 115, 125, 135 (dropped after set 5 in round 5)
A) 113
B) 43, 53, 63, 73, 83
It was great working with Kathleen. You did a great job!
A) 98 – could do more but I need to work on standing up from the squat
B) 43, 53, 63, 63
A) 185# – still primarily muscle cleans and not getting a very good squat.
B) 65#, 85#, 95#, 106#, 106#
Mod Wod:
A) Push Press @72
B) 10-9-8-…etc for Push Press at 62# and Weighted Sit ups (20#)
B) 12:20
113
53, 63, 74, 83 (1 drop of fs), 83
A) 133lbs (not enough time to go for PR)
B) 65, 75, 85, 95, 95 (PR is 103lbs)…….no penalties
Man the bear complex sucks!!!
at least you finished it! i saw that “i dont know if i want to finish this” look in your eye!
took it easy on the elbow…
a) 53
b) 53, 53, 53, 63, 63
A) 113 (PR)
B) 53, 53, 58, 63, 63
A) 190
B) 75, 95, 115, 135 w 1 penalty. 20 ring dips please
A) 150 PR
B) 75, 85, 95, 75, 75
95 almost killed me. I do love bear complex though!
A) 205
B) 75, 95, 95, 125 – shoulder issue and lots of drops on all rounds