Wednesday, January 6, 2010

ETK - Variety Day

Bear Complex

buy  in:
* 30 box jumps - 20" box
* 30 squats

WOD:
Bear Complex
5 rounds
7 reps per round
Max load final round

1 rep is:
  • power clean
  • front squat
  • push press/push jerk
  • return the bar behind the neck
  • back squat
  • push press/push jerk (from behind the neck)
  • return to rack
Cash out:
work your hips out with some pigeon pose and walking lunge stretches


NOTES:
  • round 1: 45#
  • round 2: 50#
  • round 3: 55#
  • round 4: 60#  (the most I've done in this workout)
  • round 5: 65# (personal best)

** just made it thru for round 4!
** I was going to just try for 2 reps with round 5 - knocked out 4, dumped the weight, realized I probably could have done more, picked up the bar and knocked out the last 3!! :)  WHOO HOO!!

** when I looked at the workout, it is very deceptive, I thought .... 7 reps each round!!?? no problem, and I get to rest after each round??!! groovy!....WRONG!!! this was one HARD workout!! 
** This is the first time I've done this workout this way. Very Challenging!! But I LIKED it!! :)

I totally rocked the workout today!! Free Smiley Courtesy of www.millan.net