TODAY’S WOD

“THE BEAR“  please click to watch the video to understand how the workout works!

Rx’d

5 rounds:

Each round consists of 7 sets of:

Power Clean

Front Squat

Push Press bar from front shoulders to shoulders behind the head, include full lockout overhead

Back Squat

Push Press from behind the head to in front

(during each round you must not set the bar down, the powercleans are touch and go to the ground, you can rest as needed during a round you just can’t set the bar down!    REST AS NEEDED BETWEEN ROUNDS, Pick a challenging weight and see if you can increase the weight each round!  Log your results to the comments for this post

 

SCALED (an example of how we might scale today’s WOD for your current fitness level)

4 or 5 Rounds:

Each round consists of 5 sets

Use same movements as Rx’d , use a challenging weight and try to increase the weight each round

 

BEGINNER

4 Rounds:

Each round consists of 3 Sets

 

This entry was posted on Thursday, January 28th, 2010 at 7:48 am and is filed under WOD's. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.