Friday, June 18, 2010

Posted by on Jun 17, 2010 in WOD | 17 comments

The Bear Complex (Watch the video)

5 Rounds of the sequence

7 Sets of  the sequence per round:   (all movements combined is one set)

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Rest between rounds as needed. This goes for max load in final round.

Rules:

  • No resting on ground (even to re-grip)
  • Rest anywhere at any time except on ground
  • Can combine movements but must have fully open hips between movements
  • Increase weight each round.
  • Can use the hang on the clean
  • YOU DROP THE WEIGHT AND DON’T FINISH A SET, YOU’RE DONE.

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I couldn’t resist adding this video….another reason why we don’t have a punching bag…. hahaha

17 Comments

  1. This looks tough. I am going to have to start with the Bar and work my way up.

  2. This looks tough. I am going to have to start with the Bar and work my way up.

  3. It would be very wise for all to start at a modest weight and advance conservatively. If the bar is dropped or one “fails” to complete a set, it’s over. But at the same time the intent is to push your limits….
    It’s a test of tenacity and strength. Good times.

  4. It would be very wise for all to start at a modest weight and advance conservatively. If the bar is dropped or one “fails” to complete a set, it’s over. But at the same time the intent is to push your limits….
    It’s a test of tenacity and strength. Good times.

  5. i like bears! hahaha

  6. Argh, hand won’t let me pull this off. I’m interested to see everybody else do it at 5:00 though – I’ll be in, maybe for yesterday’s WOD if there’s a spare corner of the gym available.

  7. Argh, hand won’t let me pull this off. I’m interested to see everybody else do it at 5:00 though – I’ll be in, maybe for yesterday’s WOD if there’s a spare corner of the gym available.

  8. Went conservative, but beat my goal in the end.

    Rounds: 65lbs, 75lbs, 85lbs, 105lbs, 120lbs (115lbs was my goal)

    Thought I had 5 more lbs in me so I went for 125lbs. On the 5th Power Clean the bar shot right out of my hands from all the sweat. Fail!

    Messed around with Snatches afterwards:
    a few x 95lbs, a few x 115lbs, couple at 135lbs (old PR), failed at 145lbs three times, got 140lbs twice (new PR!)

  9. Rounds: 65lbs, 95lbs, 105lbs (failed, knocked my chin after the Front Squat. Took a good bite into my tongue, Mike told me to continue), 105lbs, 115lbs (failed 3 rounds in)

    Good workout. Was losing shoulder capability and got a nasty rash/bump growing on the back of my neck after that. Showed my sister, she ’bout threw up after seeing it.

    Did a 1-2-3-4-5-6-7-8-9-10 deadlift ladder with Tom @ 185lbs after the WOD

  10. Rounds: 65lbs, 95lbs, 105lbs (failed, knocked my chin after the Front Squat. Took a good bite into my tongue, Mike told me to continue), 105lbs, 115lbs (failed 3 rounds in)

    Good workout. Was losing shoulder capability and got a nasty rash/bump growing on the back of my neck after that. Showed my sister, she ’bout threw up after seeing it.

    Did a 1-2-3-4-5-6-7-8-9-10 deadlift ladder with Tom @ 185lbs after the WOD

  11. Tested my 500m rowing instead. 1:43/1:45.9/1:49

  12. Evil. This is way harder then it looks.. I failed at 70 lbs. I just kept failing at the back squat press.

  13. Evil. This is way harder then it looks.. I failed at 70 lbs. I just kept failing at the back squat press.

  14. JF your not the only one with neck rash. Everyone at the 5 pm session had some too.

  15. Neck rash… Aka … Hickey!!! Must of been quite the workout!lol

  16. Neck rash… Aka … Hickey!!! Must of been quite the workout!lol

  17. Still have my beauty of a “neck rash” from this one. Forgot to post my results. Reached and surpassed my goal of 95lbs for round 5… did 100lbs for the finishing round.