Tuesday, August 9, 2011

Posted by on Aug 8, 2011 in WOD | 16 comments

15 mins – Warm Up


“The Bear Complex”

5 x 7 sets of this sequence:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press
  • Rest between rounds as necessary


  1. Luckily I will be helping a friend move tomorrow and will be forced to miss the pleasantries.

  2. My scar was just starting to fade away!!

  3. Don’t be like that gents…bring your A game and rock this WOD will ya!!!!!

  4. My fav Wod!

  5. 65-75-85-100-105

    I was hoping to wind up ~ 115, and with the 100 I failed to lock out my last push press from behind the neck, did one from in front to make up for it, but I think I still have to call that round incomplete.

  6. I haven’t done this one yet!!

  7. Well that was an interesting welcome back after two weeks off. Although Mike didn’t make me puke like he promised, trust me I consider that a blessing not a curse.

    Finished and increased weight 10 lbs ever time!!!
    Good to be back!!

  8. WOD: 40 – 50 – 60 – 70 – 75

    The last round push presses were hard but I should have gone heavier; I was just too scared of dropping the bar on my back. I did that last time and it HURT!

  9. WOD: 60-70-90-110-130-150

    Warmed up light and ended decently heavy for today’s WOD. Lowering the bar onto the back is tricky so save your vertebrae and watch the coach’s pre-Wod demo!

  10. here’s an interesting article i just read… it really really explains alot

  11. WOD: 60-70-90-110-120

    Screwed up my wrist on 4th set and dropped after 5th rep. I think I could have gone heavier but we will see the next time we do this.

  12. @sherri – Interesting is one way to put it, ewwwwwwwwie!!!!!

  13. Modified Bear Complex with Medicine Ball 6;8;10;14;16;20
    •Power Clean
    •Front Squat
    •Push Press
    •Front Squat
    •Push Press
    Mike placed me strategically near the washroom…THANK YOU MIKE !!! 🙂

  14. This one should not have been missed ladies and gents. It was fun and made you think, work and push yourself because we all know what we can do on each movement individually.

    Started cautiously at 50 worked up in increments of 10 to 80.
    Failed on that round on 4th set.
    Completed with 85 and did a extra front squat as I called myself on a no rep for not being deep enough.
    Great job Kevin – put the hammer down on the last set with a thruster to finish. Sherri – awesome as usual – Thursday you need to be there at 6 I want pics.
    Jerky will be available Monday – it is marinating as you read this.

  15. 40 50 60 65 70 This was hard. My forearms and grip gave out quicker than I thought. Glad to finish.

  16. yeah it was tire flips or the wod, i chose the wod knowing i would have a couple extra tire flips … right Mike lol

    wod, did 40-50-60-70-80 / missed round 5, 5th rep, left shoulder didn’t want to work properly dammit… finished the last two reps

    what an awesome workout!! I really enjoyed this, my shoulders on the other hand are saying…’are you out of your frikkin mind!’

    great job by everyone tonight!