WOD Fri. Jan. 18

January 17th, 2013

Basics Skillwork: Bear complex rep with PVC pipe.
Strength: Bench Press 2×10 @ 50-60%, 5-3-1+
Endurance: 3 rounds of – 25 juming jacks, 5 burpees, 5 indian sit-ups

Level 1/2
“Bear Complex”

3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Same as Lvl 1/2, but don’t keep track of time.

Just record weight.
Use a pace and weight that is reasonable.