WOD
Strength (load)
“The Bear”
Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
6:00 min send-off.
You must power clean the bar to full standing position before squatting the weight
WOD
Metcon (time)
”Helen”
3 Rounds for time:
400m run
21 KB Swing 24/16kg
12 Pull-ups
WOD
Strength (load)
Deadlift 6×4
Metcon (time)
5 Rounds for time:
5 Deadlifts 140/90kg
10 Bar over burpees
Timecap: 5 minutes
WOD
Metcon (quality)
EMOM for 30 minutes:
Option 1:
”Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
*One round EMOM
Option 2:
7 Strict Pull-ups
7 HSPU
14 Pistols, alt. legs
*1: pull-ups
2: HSPU’s
3: Pistols
WOD
Metcon (quality)
EMOM for 18 minutes of:
1:) 8 OHS 60/40kg
2:) 9 Burpee box jumps 24/20”
3:) 15/12 calories row
WOD
Metcon (reps)
AMRAP in 4 minutes of:
15 Deadlifts 100/70
15 HSPU
Rest 2 minutes
AMRAP in 4 minutes of:
10 Deadlifts 120/80kg
10 Strict HSPU
Rest 2 minutes
AMRAP in 4 minutes of:
5 Deadlifts 140/90kg
5 Strict deficit HSPU (20/10kg plates)
WOD
Metcon (reps)
AMRAP in 5 minutes of:
Row 40/30 calories
ME Double-unders in the remaining time
WOD
Metcon (reps)
AMRAP in 20 minutes of:
10 Push press
50 Double-unders
10 Box jumps 24/20”
50 Double-unders
10 Deadlifts
50 Double-unders
M: 50kg N: 35kg
