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Wednesday 16 December 2009

Posted by The Coach on December 15th, 2009

“Bear Complex”
7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press
Repeat for 5 rounds increasing the load each round.
The barbell cannot rest on the ground during the round.
Penalty: 10 Burpees!

Post loads to comments

Iron Will, Iron Bodies


7 Responses to “Wednesday 16 December 2009”

  1. michelle said

    Warm up: 1km row, mobility

    WOD: “Bear Complex”, 7 reps
    Round 1 – 24kg
    Round 2 – 26.5kg
    Round 3 – 29kg
    Round 4 – 32.5kg (very ugly)
    Round 5 – 35kg (felt easier and looked much better than round 4)

    I felt like I could have done one more round and used 37.5kg.

    This was fun! 🙂

  2. Peter Yeates said

    Warm-up = Row 1k, Mobility

    WOD = My scheduled back off week therefore all loads reduced.

    All rounds with 30kg’s

  3. Will F said

    Warm up: 1km row, mobility

    WOD: “Bear Complex”, 7 reps
    Round 1 – 24kg
    Round 2 – 26.5kg
    Round 3 – 29kg
    Round 4 – 31.5kg
    Round 5 – 34kg

    Round 4 was pathetic. I’m not landing the back push press correctly, bit sore on the neck now.

  4. Rhys said

    That was a nice bit of fun.
    Round 1-30
    Round 2-35
    Round 3-40
    Round 4-45
    Round 5-50

    I found my Lats getting sore from the start, and lowering behind the head was also hard doing in a safe controlled manner. My form felt good and didn’t lean onto the toes to much. Next time we’ll make life harder.

  5. michael a said

    warm up;1000mt row,mobility
    wod;rnd 1-30kg
    rnd 2-35kg
    rnd 3-37.5kg
    rnd 4-40kg
    rnd 5-42.
    struggled a bit today,concentrated on form.felt better last 2 rnds.

  6. Adam Piller said

    bear complex


    enjoyed this one alot!! good energy from the boys tonight, well done all!!

  7. Biljana said

    Warm up- 1km Row, Mobility Drills

    WOD: ‘Bear Complex’
    7 reps each round – deadlift, hang power clean, front squat, push press, back squat, back push press


    This WOD is one of my all time favourites so really happy to do this one!! 😀 Happy with my form on all reps – though last two rounds got tough with the back press and that started to look and feel real ugly.

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