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Components

Bear Complex

Ring Dips

Bear Complex WOD

Boat Pose

Settings

Workout

27Aug2015

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Super Rack, 3rd World, T-Spine Smash

Strength & Skill

Primary focus in S/S are the Ring Dips. Use the extra time to understand & practice the Bear Complex.

1: Bear Complex (Find a good starting weight for the MetCon)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

2: Ring Dips (4 Sets of Max Rep/Practice & Technique)

Ring Dips

Metcon

Bear Complex WOD (5 Rounds for weight)

Complete 5 rounds:

Complete the following cycle 7 times each round:

-Power Clean
-Front Squat
-Overhead Press
-Back Squat
-Overhead Press
+Rest as needed between rounds

*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform 8 times the amount of burpees as a penalty.
***Work up the heaviest weight possible.

Homework

Boat Pose (3 Rds)

Hold for as long as possible without compensating form or collapsing.

Want to see some of these movements in action? Check out our .