Ok, well cold for us Floridians. Not for people up north. Not by a long shot.
Moving on…
Bear complexes are something we haven’t done for a while, so I figured that for a little change of pace it’d be nice to become really well acquainted with the barbell again. For those that have done these, they seem to actually be really popular (in a good way guys!), so if you haven’t had the pleasure, I highly recommend you come in and see what all the fuss is about! Plus, it gives me a chance to post this awesome picture:
A. Skill:
Snatch – 5×3 @ 80%
B. MWOD:
PVC OH Shoulder Flexion w/ Uprights
C. WOD:
For Time –
7 Bear Complexes (115/85)
Run 3 Laps
5 Bear Complexes (135/95)
Run 3 Laps
3 Bear Complexes (155/105)
Run 3 Laps
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.
