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

 
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10 comments:

  1. Keith BMay 23, 2013 at 11:05 PM

    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

    ReplyDelete
  2. Paul SMay 24, 2013 at 2:09 PM

    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.

    ReplyDelete
  3. Stephanie VincentMay 24, 2013 at 6:24 PM

    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


    ReplyDelete
  4. Mark CMay 24, 2013 at 7:10 PM

    Why is it called the "BEAR" complex?

    ReplyDelete
    Replies
    1. BMay 25, 2013 at 9:26 PM

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

      Delete
    2. BMay 25, 2013 at 9:26 PM

      This comment has been removed by the author.

      Delete
  5. Jen S.May 24, 2013 at 8:55 PM

    6:30

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

    ReplyDelete
  6. BMay 24, 2013 at 9:49 PM

    BJ - 115

    ReplyDelete
  7. Stephanie VincentMay 24, 2013 at 10:54 PM

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

    ReplyDelete
  8. Jennifer FugoMay 25, 2013 at 9:40 AM

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

    ReplyDelete