The Bear Complex

No time component, goal is max load by last round. Movements can be combined ( ie, full clean to thruster) etc. Can also split jerk, push jerk as long as movements are completed….full hip extension, full extension of the press etc. Take rest as needed between rounds. No dropping of the bar even to reset the hands.

5 rounds of 7 sets of the following movements:

Power clean
Front squat
Push press
Back squat
Push press

Movements may be combined. Ex. Start with squat clean, and go straight up with barbell overhead(performing a thruster). This combination would take you through the first 3 of 5 movements.

55-60-65-80 (i couldn't finish the last round of 7 unbroken)

For 20 minutes:
Odd Minute: 2 ronds of Bear Complex (squat clean, PP, Back Squat, PP) - I did this as you could do each round seperately, putting the bar down and doing it again after a short break as long as it's all within the minute. I did use chaulk and taped my thumbs.

Even Minute: 4 high box jumps (around 40")

For Bear complex I started with
95 lbs for 1 round
115 lbs for 1 round
125 lbs for 2 rounds
130 lbs for the rest of the rounds
No belt or wrist wraps. Felt like I could have gone heavier, but didn't want to get hurt before the OC Md. Trip coming up.

I had very little time and was as bit stiff. Not so sore, but stiff. It was early and I didn't have much time so I did this WOD since I haven't done much Rowing in a long time and it would be a different pattern with the high rep pushups.
Good Fast WOD... I was a bit rusty on the pushups but 25 is a big difference from 20 per round.
I rowed mostly with the damper on about 5 or a little bit above. The last round I put it down to about 4. I was pulling too much with my arms I think.
Good WOD. I was tired and felt a nice little overall burn
I think going a little slower might be a good strategy to minimize fatigue. I didn't feel it as much on the Erg as the pushups though.
I did pretty much 1:47 in the begining and ended wtih about 1:54
I should do this every once in a while POST WOD too especially on heavier days.

3 rounds for time:
Run 400 meters
25 Kettlebell swings, 15 lbs
10 Pull-ups (assist as needed)

4 wods

Team Vicious and Delicious!

Summer Slam 2013 - Leaderboard
https://docs.google.com/spreadsheet/pub?key=0AuFq6pAPDYYNdGlzNkRENm5WSWVKZmxhZ2g4OUg3ekE&output=html

videos -

a) BP wk 1 (makeup): 7,7×111#
b) DL wk 2: 5,5×255#
c) split jerk: 155#
d) 3-position snatch: 85# (75# felt great, 85# felt like crap)
e) WOD: 10 DU, 5 PU (increasing ea round for 9 min)
= 60 DU + 12 push ups

Run 1 Mile with a 45# KB. Every 2 minutes, stop and perform 10 overhead presses.

Kettlebell was extremely awkward. Putting it on top of one shoulder straight up was working the best. Would always get into a good pace then the presses would come in and just ruin everything. Shoulders would be burning after the presses and it was hard to get comfortable with the weight each time.

My left knee hasn't been bothering me while I'm working out, but a few hours after it feels tight. On the inside towards the back.

WOD #1 - finished 30 Thrusters @ 115 with a group of 3 other folks

Our time as a team was 6:21

WOD #2

10 T2B, 10 HR Burpee for 10 minutes

finished something like 3.5 rounds

Score as a team was 425

For time:
1 Mile Run (road run, at the box)

Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn't count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

result: 1 mile - 7:25

20-rep max: 185

Metcon 1;

1 Rnd: 20 Over the Box Box Jumps, 30 KB thrusters (35lbs), 30 Shld 2 OH (115lbs), 50 DUs, 25yd Walking Lunges (25lbs overhead)

Time - 10:45

Metcon 2:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:20