Tag: bear complex

Monday WOD back squats and more

by Trent, posted in Daily WOD

Strength
Back Squat
3-3-3-3-3

Metcon 10min AMRAP of rope climbs
500m Row
20 Thruster 50/35
30 Burpee
Rope climb max rep

*each time bar hits the ground in the thruster minus 5 reps from rope climb

Olympic Lifting
3 Position clean
1-1-1-1-1

Tuesday WOD Pull ups

by Trent, posted in Daily WOD

Skills/progressions
Kipping pull ups/butterfly
or
strength
5 x 10 strict pull up

Metcon
15min AMRAP
20 sit up
15 shoulder to overhead 45/30
10 pull up

Olympic Lifting
Squat clean
5×10

 

Wednesday WOD Toes to bar skills

by Trent, posted in Daily WOD

Skills/progressions
toes to bar 10-15min

Metcon
3 Rounds For time
20 hang power clean 42.5/30
15 pull up
10 toes to bar

Olympic Lifting
Clean and jerk
1-1-1-1-1

Thursday WOD

by Trent, posted in Daily WOD

Strength
Strict pull up
5×3

Metcon
5 Rounds For Time
30 Double under
12 chest to bar pull up
6m Handstand walk

Olympic Lifting
Power snatch T&G
3-3-3-3-3

Tuesday WOD all about strength

by Trent, posted in Daily WOD

Strength
Push press
3-3-3-3-3

Strength
Alt Front rack lunge
3-3-3-3-3

Finisher
Part A Strength
ME back squat @ 50% of body weight 2min

Part B
ME wall climb 2min

Part c
ME sit up 2min

Olympic Lifting
Overhead Squat
3-3-3-3-3