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!)