***REMINDER***
This Saturday (Aug. 3rd), we will be participating in the ’31 Heroes’ workout starting at 9am. We will have one class only, combining the beginner and advanced. This is a WOD that anyone AND everyone should do. Go here for more details and to register!
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A. Skill:
Bear Complex Practice
B. MWOD:
Massive amount of shoulder mobility!
C. WOD:
For Time –
7 Bear Complexes
10 Inverted Burpees
5 Bear Complexes
10 Inverted Burpees
3 Bear Complexes
3 Inverted Burpees
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack, 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is to complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed, immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
