“The Bear” Complex
5 Rounds of 7 Reps of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
BULLETPROOF SHOULDERS
httpv://www.youtube.com/watch?v=ACAz6HFj1xE...
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With a 15 minute cutoff:
800m Row
Then AMRAP in the time remaining -
6 Medicine Ball Cleans
8 Dips
10 Back Extensions
Finisher:
A) Max rope climb in 2 minutes
B) Total time accumulated from 3 max effort L-Sits resting 10 seconds between efforts
httpv://www.youtube.com/watch?v=rkTbWQ9Tnek...
1 HOUR OPEN GYM SUNDAY 9am
OPEN WORKOUT 12 . 2
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35kg Snatch, 30 reps
62kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many...
Hard'nup Challenge 2012 - 14 Minute Cutoff
Qualifier WOD 3 - “DB Complex” (modified)
Complete 3-2-1 reps for time of:-
Dumbbell Complex (20/15kg)
200m plate carry, (20/10kg)
Each rep of the Dumbbell Complex consists of:-
Deadlift x 3 reps
Power Clean x 3 reps
Front Squat x 3 reps
Push Press x 3 reps
Thruster...