Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order)
-1 Power Clean to
-1 Front Squat or 1 Squat Clean to
-1 Push Press or Jerk or Thruster to
-1 Back Squat to
-1 Back Rack Push Press or Jerk or Thruster
and Repeat without resting bar on ground
“Grateful Dead” by DB
For Time: (22min cap)
800m Run
8 Bear Complexes 115/80 RX+135/95 MRX 95/65lbs
600m Run
6 Bear Complexes
400m Run
4 Bear Complexes
200m Run
2 Bear Complexes
Core Development
1min High Plank Hold straight into
1min Low Plank Hold (accumulate)
25 Scissor Kicks straight to
50 Flutter Kicks (2 count)
The Rain by Missy Elliott
)
A. 115-135-155-185-205(pr)
B. 17:57 scaled life (135,
C.
a) 115-145-175-205-225
b) 13:52 Scale (Rx weight,
)
A) 95-125-145-155-155
B) 19:34 MRx run
2 rep bear complex: 1125-145-175-205-235(failed last back rack jerk)
14:17 @ 115 & bike
A. 205
B. 14:26 RX+ waterlogged
A. 205
B. 16:21 rx+ ( never turn down a day to run in the rain…unless you have a good head of hair )
A. 115-135-155-155-x
B. 16:54 Rx+ (Run)
A. 187.5 (accidentally had an extra 2 1/2 on one side
)
B. 13:54 RX+
135(2)-165(2)-185(2)-205(2)-225(failed the 2nd back rack jerk)
16:44 rx+
113-135-155-165
16:04 scaled to row
3 Rounds Rx+ Run
A. 250
B. 12:19 scaled @135 w/ Bike
115
21:46 RX, almost RX plus. Used 90 because I didn’t add correctly
Pressed for time – Had to get the little one to volleyball. Knocked out the wod only having a 16:00 window to warmup and knock it out.
A: “Grateful Dead” – 13:19, RX (Run/Unbroken)
B: Bro Gym Workout – Chest/Back/Bi/Legs
7RFT:
25 Calorie Bike
15 Jumping squats
10 DB Hang Cleans
10 Push ups
15 T2B
46:30 (thanks Paul!)