Wod

Bear Complex

5 Working Sets, 1 Set Every 6 Minutes

1 Working Set is 7 Rounds of:
1 Power Clean
1 Front Squat
1 Push Press (from front rack to back rack position)
1 Back Squat
1 Push Press (from back rack to front rack position)

*Transition to each new round is touch and go at floor for the power clean. Bar never rests on floor during the 7 rounds through of each working set.
*No squat cleans and no thrusters from the front nor the back rack position. Each movement is its own.
*ALWAYS start immediately when the new set begins.
 
Worked up to a heavy straight grip deadlift 385
2 rounds with 4 min rest between
5x 5 deadlift 225
10 burpees over the bar
3:24/3:56
Inspiration from 2008 CrossFit games workout only adjusted the weight down and the burpees to a better standard
 
5 miles (700') with Tiny Elvis this morning; we got about 3/4" of rain yesterday and was a big enough system that I think all the fires in Montana got some moisture (and cooler temps). Lots of fog and mist floating around today and saw this little guy.

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Been a little busy with work and life so haven’t posted much in the last few weeks. Been doing lots of plyo and bw stuff lately.

Today: 15 min warm up.
3 sets to failure on each. Take 1-2 warm up sets to find working weight.
Standing strict press
Palms up bent over barbell row
DB bench press
Chin ups
Dips

Finished with a 25 min run
 
Well boys, I am officially on a work-induced hiatus for the next two weeks. Keep crushing it. I'll still be averaging close to 20k steps a day these next two weeks and a two week deload is gonna be great.
 
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