Classes start at 6:00 am to 6:00 pm finishing with
mobility and trigger release, if you can’t make it to the
wod come for the release.
Warm up
- 200 m run
- 10 ps walking lunges with torso twist
- 10 banded pull backs
- 10 ps cross body banded pulls in lunge position
- warm up BEAR
Bear Complex You may stay with the same weight through out or increase after each round. NO more increases after round 5. Scaled is 5 rds total
- Complete 7 Unbroken Sets of this Complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
Metabolic power 2-3 sets
- 10 Partner MB Chest toss or use wall if singles
- 10 ps lunge jumps on box
- 10 running slam balls outside
- 5 long jumps and stick your move
Finisher
foam rolling 10 min