Tagged as: BEAR COMPLEX

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WOD 21.9.19 (MGW)

PRO/R00KIES: 5 Rounds for time, 5 reps Bear Complex RX 60 kg, 12 Chest to Bar Pull Ups, 200 m Run.

ENDURANCE WOD: TABATA a. Battle Ropes, b. Row, c. Burpees, d. Assault. 2 min REST Between tabata.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 4.1.18 (MW)

PRO/ROOKIES: 50/40 Bear Complex for time RX 40 kg Every time you broke the reps 200 m Run

MASTER CLASS: 12-9-7 Clean n Jerk RX 50 kg, Ring Muscle Up. Cash out 40 Front Squat RX 50 kg.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 27.11.17 (MGW)

PRO/ROOKIES: 1000 m Run 9 Bear Complex RX 60 kg, 21 Pull Ups, 600 m Run, 7 Bear Complex, 15 Chest to Bar/Pull Ups, 400 m Run 5 Bear Complex, 9 Bar Muscle Up

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 16.12.16 (W)

PRO/ROOKIES: 12 min to Build a heavy Clean then 8 min EMOM odd 4/3 Bear Complex RX 50 kg, EVEN REST.

HEAVY DAY: 4*20 back rack loaded lunges Super set 4*8 strict deficit hand stand push ups. 4*8 muscle clean super set, 4*8 close grip bench press, 4*8 max long jump super set 4*20 Russian twist



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