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Friday 11th December 2009

Posted by The Coach on December 10th, 2009

WOD
For time:
Row 500m then Run 500m
Perform 1 round of the Barbell BEAR Complex @ 45kgs
5 reps of Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat
Barbell cannot be rested on the ground during the complex

Row 400m then Run 400m
Perform 1 round of the Barbell BEAR Complex

Row 300m then Run 300m
Perform 1 round of the Barbell BEAR Complex

Row 200m then Run 200m
Perform 1 round of the Barbell BEAR Complex

Row 100m then Run 100m
Perform 1 round of the Barbell BEAR Complex

Post time to comments

Bear Complex WOD (wmv) (mov)

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12 Responses to “Friday 11th December 2009”

  1. Vicki said

    Can I swear? Please??? This sucked! (In a good, positive, life affirming, I love getting smashed in exercise type way ;))

    WOD
    For time:
    Row 500m
    Perform 1 round of the Barbell BEAR Complex @ 16.5kgs
    5 reps of Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat
    Barbell cannot be rested on the ground during the complex

    Row 400m
    Perform 1 round of the Barbell BEAR Complex

    Row 300m
    Perform 1 round of the Barbell BEAR Complex

    Row 200m then
    Perform 1 round of the Barbell BEAR Complex

    Row 100m
    Perform 1 round of the Barbell BEAR Complex

    Found the front squat really hard. Actually, found it all really hard, and I was scaled to the max!
    Hat’s off to everyone who does this – it’s hard πŸ™‚
    18:48 (I think)

  2. michelle said

    Warm up: 1km row, mobility

    WOD: slightly amended due to knee
    500m row
    12kg KB swing x 50
    5 x Barbell BEAR complex @ 30kg
    400m row
    12kg KB swing x 40
    5 x Barbell BEAR complex @ 30kg
    300m row
    12kg KB swing x 30
    5 x Barbell BEAR complex @ 30kg
    200m row
    12kg KB swing x 20
    5 x Barbell BEAR complex @ 30kg
    100m row
    12kg KB swing x 10
    5 x Barbell BEAR complex @ 30kg

    Time = 19:04

    This was tough!!!! But fun πŸ™‚ πŸ™‚

    Capped it off with some pull up practice: got 1 x dead hand and 5 x kipping pull ups without assistance πŸ™‚

  3. Peter Yeates said

    Warm-up = Glute activation, Run 800m, Mobility drills, Bear Complex practice.

    WOD = Scaled to 35kg’s, the rest as Rx’d.
    Time = 18:45

    Michelle and Anth, congrats on the unasisted pullups, all that hard work is paying off. πŸ™‚

  4. Brett said

    Warm Up – 800m Run, Mobility & Bear Complex Practice

    WOD – Scaled to 35kg and the rest as read

    20:43 I think…

  5. michael a said

    warm up;800m run,mobility,wod movements,
    wod;40kg 21.38

  6. The Cell said

    Jase
    Strength
    Back Squat
    5-5-5-5-5 reps
    102.5/107.5/115/120/125kgs

    Press 10×2@65%1RM
    47.5 for sets across concentrating on max acceleration of the bar

    WOD
    10 Power Cleans @ 70kgs
    20 Push Ups
    9 Power Cleans @ 70kgs
    19 Push Ups
    8 Power Cleans @ 70kgs
    18 Push Ups
    7 Power Cleans @ 70kgs
    17 Push Ups
    6 Power Cleans @ 70kgs
    16 Push Ups
    5 Power Cleans @ 70kgs
    15 Push Ups
    4 Power Cleans @ 70kgs
    14 Push Ups
    3 Power Cleans @ 70kgs
    13 Push Ups
    2 Power Cleans @ 70kgs
    12 Push Ups
    1 Power Cleans @ 70kgs
    11 Push Ups
    Time: 16.58mins

    Power Cleans were a breeze and were unbroken. Push ups were all broken and sucked!! I really lack upper body strength endurance. Hence my push ups and dips are shite.

    Great job to the morning crews today. The funniest quote of the day from Anth, “So we pick whether we run or row?” hahahahaha Not likely mate. Much to Bianca’s disgust!! πŸ˜›

    Special props to Anth and Michelle. Awesome efforts on the Pull Ups. And Tereena for continuing to show up and have a crack. Yes its hard and yes it hurts, but those who succeed are those that keep pushing and keep trying when it’s hard and it hurts. You’re doing great Tereena. Keep it up!! πŸ™‚

    Right, shower and then off to my work Xmas bash. A pub/winery crawl through the Swan Valley. It could get very ugly. Especially for me trying to keep my crew in line!

  7. rory said

    WHATUP SQUEEZERS?

    my ass is finally getting better…. ill be back to smash it up real soon

  8. gus said

    runs and row’s as rx’d, bear complex changed due to shoulder to dead-hpc-frontsquat-frontsquat

    =25:22

    hurting today as fourth day in a row at the cell – thought tomorrow would be a rest day but i have to do gardening instead hahahah

  9. Adam Piller said

    rory’s back for get-ups! welcome back squeek

    slept in, threw an extra scoop of creatine in the cup and hit the home gym then running through the streets with hills etc. didnt put the clock on today and was great to not worry about time and concentrate on not breaking reps etc.

    wod 1 – all unbroken
    20,15,10,5 reps
    60kg bench press
    russian twists 20kg plate
    12.5kg renegade DB man makers
    sit-ups
    pistol squats

    wod 2 – all unbroken but had a bit of rest between some sets so i could get next set unbroken
    10,8,6,4,2
    hand stand push ups
    80kg snatch grip deadlifts

    wod 3 – broke push ups to 40,5,5
    350 rep ab complex
    50 push-ups

    approx 30min run unbroken, concentrated on pose and staying moving

    good work to all today, the cell wod looks mean as!!

  10. Rhys said

    Check this out pretty funny I reckon.

    Todays WOD was most unpleasant…
    Threw around 40kg insted and had Luke to push against which was good, did it in 24.14 and luke beat my by a touch, he got through the last teddy bear quicker.

  11. anth said

    Yeah I didn’t quite read the first bit Row 500m then Run 500m. Jas soon straightened me out.
    Perform 1 round of the Barbell BEAR Complex @ 45kgs
    (I scaled to 35kg)
    5 reps of Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat
    Barbell cannot be rested on the ground during the complex (also last round I neglected this last instruction as was knackered)

    Row 400m then Run 400m
    Perform 1 round of the Barbell BEAR Complex

    Row 300m then Run 300m
    Perform 1 round of the Barbell BEAR Complex

    Row 200m then Run 200m
    Perform 1 round of the Barbell BEAR Complex

    Row 100m then Run 100m
    Perform 1 round of the Barbell BEAR Complex

    time = 24.03

    Thanks for the props Jas and Pete. Everyones continual support and encouragement means alot and helps keep me focused on losing weight and getting fit. Felt unreal to be able to do 2 consecutive pull ups with no band. Woohoo 2 months ago I was struggling with purple band.!!

  12. Jason said

    Hi Ya’ll
    Had to use a treadmill for the running and I think the weight was probable 50 (they don’t piss fart around with 2.5kg weight here in the north west)
    Now I can usually tell which depraved mind comes up with the WOD – but based on how I feel this morning, this one must have been a team effort.

    See you all Monday!
    18 – 19 minutes (the clock has no second hand!)

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