Warm Up: Run 400m, then dynamic movements and stretching. Next, practice your technique for the bear complex and work up to 95#/65#. (video example below)
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WOD: "Bear complex" ladder.
Every :30 , perform 1 bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 65#, and women at 35#.
*Bear complex = squat clean to thruster + back squat to thruster
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Endurance: 8x 25m prowler push ----*Rest 60-90 seconds between each push.
The below is a pretty heavy bear complex load. Of course, Rob O makes it look pretty easy.
----------
WOD: "Bear complex" ladder.
Every :30 , perform 1 bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 65#, and women at 35#.
*Bear complex = squat clean to thruster + back squat to thruster
---------
Endurance: 8x 25m prowler push ----*Rest 60-90 seconds between each push.
The below is a pretty heavy bear complex load. Of course, Rob O makes it look pretty easy.
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