5.23.2013

W.O.D.5.24.13

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Despite what these videos show, you should not thruster from a front squat or back squat to the push press.  You must stop at the top of both the front and back squats before pressing.

Record weight for all 5 rounds.


Videos:
Bear Complex WOD [wmv][mov]
Rob Orlando, 200 lb Bear [wmv][mov]

*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class!

Quote:
“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100%… you make it that much easier for me to beat you.”
- Unknown

Results:
Matt 75/85/95/115/120(f)
Barb 35/45/55/65(f)/x
Aimee PVC/33/53/73/83
Beth 15/18/20/20/23
Allison B. 15/25/35/55/55
Christ 25/35/45/55/x
Kara 25/35/45/55/65
Kathleen 33/43/53/63/68
Megs 65
Ellie 75
Mike S 65
Brian R 115
Tom S 105
Nora 45
Kim G. 75x5 (oops!)
Tracy 53
Pete 125
Lauren 75
Alex 95
Chip 115
Dinger 75
BJ 125PR
Sarah S. 38
Jim 125 PR
Tim Mc 115PR
Keith 155 FTB
Mark C 115
Justin 115
Brea 75
Christine CO 75
Bridget 55
Travis 95
Denise 75
AL V 135
Steph V 120
Seshu 63
Jaime 65
Shannon 65
Steph C. 50
Derreck 135
Bill 135
Dave 93

 

10 comments:

Keith B said...

All KOP members

This is a very demanding workout. Please be extremely careful and conscious of your form. Especially when returning the bar to the floor to touch and go into the 2nd/3rd/4th etc... Power Clean. It's very easy to let your ego get the best of you and try to rip the weight back from floor.(DON'T DO THAT!!!). I offer these words of caution because I hurt myself very badly trying to complete this WOD about a year ago and it kept me on the sideline for almost 4 months. Pay attention to the coaches and go kick this bitch in the face!

Also compare to 3.20.2012
http://aimeesfitnessblog.blogspot.com/2012/03/wod-32012.html

Paul S said...

9:30

Matt 75/85/95/115/120(f)
Barb 35/45/55/65(f)/x
Aimee PVC/33/53/73/83
Beth 15/18/20/20/23
Allison B. 15/25/35/55/55
Christ 25/35/45/55/x
Kara 25/35/45/55/65
Kathleen 33/43/53/63/68

Great Job 9:30 Crew, this workout is no joke.
Shout out to Matt who dropped in from NY.

Stephanie Vincent said...

6am
Megs 65
Ellie 75
Mike S 65
Brian R 115
Tom S 105
Nora 45
Kim G. 75x5 (oops!)
Tracy 53

7am
Pete 125
Lauren 75
Alex 95
Chip 115
Dinger 75


12pm
BJ 125PR
Sarah S. 38
Jim 125 PR
Tim Mc 115PR
Keith 155 FTB

3:30pm
Mark C 115
Justin 115
Brea 75
Christine CO 75
Bridget 55
Travis 95

4:30
Denise 75
AL V 135
Steph V 120


Mark C said...

Why is it called the "BEAR" complex?

Jen S. said...

6:30

Seshu 63
Jaime 65
Shannon 65
Steph C. 50
Derreck 135
Bill 135
Dave 93

B said...

BJ - 115

Stephanie Vincent said...

Bill joined the muscle up club tonight!! Go bill!!!

Jennifer Fugo said...

Don't see the 530 class numbers. We might of been small, but it was fun!

B said...

It's a Bear scratching it's back on a tree.

B said...
This comment has been removed by the author.