Bear Complex: Perform 5 rounds of 7 sets (complexes) of the following sequence: 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. Goal is to increase loads each round to complete “The Bear” with max load. Rest as needed between sets. No re-grip allowed. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. WOD DEMORead more

WWPF- Running Clock   0:00 – 10:00  Establish a max Jerk   12:00 – 24:00 AMRAP 12 min 15 Synchronized T2B 30 Front Squats, 155/103 (must alternate every 5 reps and partner must stay in front rack) 50 DU / 50 DU   26:00 – 32:00 AMRAP 6 Min Rope Climbs   When Partner Friday Gets Really WeirdRead more

DeadLift 2-2-2   Then:   5 rounds of   200 Meter Run 7 Deadlifts 275/183 15 box jumps   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 5 reps Single Leg RDL: 3 x 5 reps (each leg)   Then…   AMRAP 14 Minutes 21 Wall Ball Shots, 20/14 15 HR Push-ups 9 Power Snatches, 135/93   warmer days ahead    Read more

15 Min to a heavy Squat Clean Thruster Then.. 21 Thrusters 135/93 21 Chest to Bar Pullups 15 Thrusters 165/113 15 Bar Muscle Ups 9 Thrusters 185/133 9 Ring Muscle Ups Tomorrow is TJ’s birthday!Read more