Bear Complex 125/85 lbs

Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Walk: Inside, outside, heel, toe
  2. Pacer Run 400m
  3. Banded Good Morning x10
  4. Thruster w/bar x10


  • Want to have a social? Post on FB your ideas.
  • Roll out: Hamstrings & IT Band

Skills & Technique: (Click below for links to more info)


Bear Complex 125/85 lbs (Time)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds of 7 reps for one set of each movement.
Rest between rounds but not during a round, even to regrip.
If you drop the bar during the round perform 10 burpees.
Time Limit: 30 Minutes

Coaching Notes:

In the past we did a different version of this where you increased weight. For today's wod we want everyone to do the prescribed weight or less if necessary because we want increase the metabolic effects of the workout. So no heavy weights. Work on quality of movement and speed. How perfect can you move while moving as fast as possible. Rest as much as you need but keep in mind your rest time counts against your overall time so keep it to a minimum but enough to avoid burpees.  Have fun!  :)