Nov 6, 2014

Friday 14.11.07

Sweatshirts Have Arrived 

Team WOD "Brother Bear Complex"
20min AMRAP, 2 Partners...

- Power Clean 95/65#
- Front Squat
- Push Press
- Back Squat
- Push Press

*Switch after every completed sequence

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Check out this video to see 1x complete sequence of the Bear Complex.  Partner up in teams of two to tackle the "Bear".  One partner works at a time.  The "Bear" is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and a second push press. Completion of all five lifts counts as one rep. All five lifts are to be executed in sequence, not combination (i.e. DO NOT combine power clean + front squat + push press into a squat clean thruster).  Movement standards below:
  • Power Clean- bar on floor, bar in front rack with hips fully extended
  • Front Squat- bar in front rack, squat to parallel, stand with hips fully extended
  • Push Press- bar in front rack, bar overhead with elbows fully extended
  • Back Squat- bar resting on shoulders, squat to parallel, stand with hips fully extended
  • Push Press- bar resting on shoulders, bar overhead with elbows extended

Scoring: Every time through the list is 1 point.  Most Points Win!

Scaling: Reduce the weight to 65/45#.  If you have shoulder issues, consider using a medicine ball and executing 1x medicine ball clean and 2x thrusters in lieu of the barbell sequence.

Friday Sweatshirt Pick Up Times: 0530-0700 in the Bubble or 1230-1330 in Lewis Clark Center. We will also issue the sweatshirts out next week after Veterans Day.  Email us at for individual pick up times if you cant make a window.
There are many sweatshirts...But this one is mine!


Chuck Lawrence said...

Chuck and Nick: 73 reps, Rx. I think we probably could have done this at 115...


Seminar PT Today!!!

"Team Barbara"
In Two Man Teams,5RFT

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*800m run between Rounds

31:23 Rx

Dan R. said...

I agree with Chuck. Maybe #115 would have been a better weight. However, I was a little concerned with the movement from front press to back squat beyond the 15:00 range with too heavy of a weight.

Chuck Lawrence said...

I don't mean that as a dig on the WOD. We could have easily dialed up the intensity with 95# by speeding up or doing more than 2 reps per person. I think you were spot on with your prescribed weights. I mean to say that based on how Nick and I split the workload, we should have upped our weight. Still loved the workout...always happy to put my hands on a barbell!

Sean Carmody said...

Mike/Sean, 87 @ 115#. I thought 115 was about right to be challenging with a partner. Great WOD.

Sean Carmody said...

Rob, recommend posting a link on the page about the Invitational on Sunday. Streaming on Go 'merica!