WOD:

“BEAR”

5 Rounds for time:

7 x ‘Bear Complexes’ (50/30kg)

-Athlete may NOT put the bar on the grounds untill all seven bear complexes have been done. In other words, no resting, except beween rounds.

One bear-complex consists of a clean (Power clean, athlete is not allowed to squat ‘underneath the bar while it’s being cleaned up – recieved high), front squat into push press/jerk onto back of neck, then a back squat into a  push press/jerk back to ’shelf’ position, then bar quickly touches the ground, then cleaned up to shoulders for the start of second round…

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WOD:

50-40-30-20-10

Double Unders

Squats

Sit-ups

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WOD:

3 x Rounds for time …

12 Alt Lunge

12 Push Ups

12 KB Swings

12 Pull Ups

Rest 6 Minutes

1 Round for time

36 Alt Lunge

36 Push Ups

36 KB Swings

36 Pull Ups

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Technique:

Cleans

Front Squats

WOD:

5 Rounds for time:

10 x Hanging Squat Cleans (60/40kg)

30 x Push ups (Chest to touch ground)

Technique:

Front Squat Therapy

WOD:

10 rounds for time:

10 x Deadlift (120/85kg)

20 x Double Unders

Hope you guys had a good rest this long weekend!!

WOD:

Triplet

21-15-9

Front Squats (40/20kg)

Burpees

Push Jerk (40/20kg)

*We will obviously focus on technique before the WOD…*

One Ten will have another WOD on Tuesday.

You guys have a good rest, and be ready for a incredible week!!

Here’s a photo taken on Tuesday, as the foundation for the Concrete floor was being laid…

Foundations being laid...

Pair up in teams (athlete’s size relative to partner’s)…

WOD:

15-12-9-6-3-1

Weighted Push-ups

Paired 20lb Med Ball Shots

*Between every movement athlete must first carry his partner across his shoulders for 100m*

WOD:

3km run

…Simple

Technique:

Front Squats

Push Press

Push Jerk

WOD:

Three rounds for time:

40 Thrusters (20 kg)

30 One armed Kb swings (15 per arm) – 1 Pood

80m Walk – Carrying bar extended fully overhead. If bar is lowered (even to shoulder height) then the athlete will be penalised by doing 5 Burpees, on the spot.