Warm up:
7 cycles of:
Squat > Inchworm> Push-up
Front support rotation (15 seconds each position)
3 cycles (for best movement) of:
5 Front Squat/Goblet Squat
5 Push Press
Then,
3 x 5 Thrusters.
Build in weight towards complex. Practice receiving barbell behind the neck.
“Bear Complex”-
Option 1. Barbell
Five rounds for load:
Complete 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*No letting go of the barbell or resting on the ground.
*Can combine movements Eg. Power Clean + Front Squat + Push Press = Squat Clean into Thruster.
* Rest as necessary between rounds.
Option 2. Dumbbell or Kettlebell variation
Five rounds as heavy as possible:
7 unbroken sets (per side) of:
1 Power Clean
1 Front Squat
1 Push Press
*No rest between sets
*Can combine movements
*Complete 7 sets of left, 7 sets on right
*If various weights are available build in weight/otherwise go as heavy as your movement quality and available weight allows.
#Note: Get into the right head space for this one. Take on the challenge!!!
*Record WOD option, equipment, weight.
Compare results to last time Monday 6th April – HERE
Photo: Megan & her training partner Caidance stretching with ROMWOD after the morning WOD. Love, love, love it!!!
