Not for Time, rest 1:30-2:00 between sets
3 reps @60%
1 rep @70%
3 reps @65%
1 rep @75%
3 reps @70%
1 rep @80%
“Mashed Potatoes”
15 min amrap
15 Chest to bar Pull-ups
10m Overhead Walking Lunge w/axle bar @95/65
15 toe to bar
10m Overhead Walking Lunge w/axle bar @95/65
*For scoring, the walking lunge counts as 1 rep.
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep
“The Pain Cave”
15-12-9-6
Calorie Row
Burpee Box Jump over 24/20
KB Thruster 35’s
1 Peg Board Accent
Coach’s Choice
15 Minute Metcon
Buy-In
150 Double Unders
In remaining time:
AMRAP
12 Hang Cleans 115/85
9 Box Jumps
6 Burpees
5 min to establish:
1 rep max Clean
1 minute transition
5 min AMRAP
Ascending by twos
DB squats (no squat clean allowed)
Chest to bar pull ups
1 minute transition
5 min to establish
1 rep max Clean
2 scores
1) Reps
2) Combined weight
*Post combined weight of Cleans in notes.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
30 min Time Cap
Post your heaviest Bear Complex completed.
Allowed:
-Squat Cleans
-Jerking
-Deadlifting then hang cleaning
-Thrusters (combining front/back squats into the push press)
Not Allowed:
-Receiving the clean in a squat and going directly to the thruster (must stand b/w clean & front squat)
-Resting bar on the ground
10 min clock
Row 150m
1 Round Cindy
5 Muscle Snatch 45/35
5 OHS 45/35
For time:
8 min cap
15 burpee box jump overs
15 shoulder to overhead 95/65
12 burpee box jump overs
12 shoulder to overhead
9 burpee box jump overs
9 shoulder to overhead
RX+ – 135/95
*one second penalty for each rep NOT completed.
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Set 3-5: Build to heavy
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Set 1: 60%
Set 2: 65%
Set 3-5: Build to heavy
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
*115/80
10 min
Coach’s Choice
“Recovery Day”
3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
Have the coach find you a 15 min ROMWOD for low back, glutes & quads.
1 Attempt for Max Repetitions
1 Attempt for Max Repetitions
“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups
