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09.27.17 Cardio Bear Complex

27
Sep

09.27.17 Cardio Bear Complex

Warm Up:
3:00 row/run/bike
One set of:
Prone PVC Pipe Pass Thrus x 10 reps
Band Distracted Hip Flexor Stretch x 60 seconds per side

and finish with . . .

Three sets of:
Incline Push-Ups x 15 reps
Deep Squat Progression x 5 reps
Elbow Plank x 60 seconds

Mobility:
Overhead Barbell underarm stretch x :30 each grip https://www.youtube.com/watch?v=uth3sao1ykM&index=13
4 Position Wrist Stretch x :30 each

 

WOD
3 Bear complexes 115/75 95/65
Row 500m
3 Bear complexes 135/95 115/75
Run 400m
3 Bear complexes 155/105 135/85
Assault bike 20/18 cals

The Bear Complex is:
1 power clean
1 front squat
1 push press or jerk
1 back squat (if you don’t like to put the bar on the neck, sub front squat here)
1 push press or jerk

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