OPEN GYM / MAKE UP DAY OR PARTNER WOD
Open Gym / Make up day
With a partner, work on the "Bear Complex"
3-3-3-3-3 of the Bear Complex
Run 200m after each set of 3
**For this workout, you will complete 5 cycles of 3 touch and go bear complexes. While partner A does their set of 3, partner B will hold a plank. They will then switch. Each cycle will involve adding weight and each partner will do the same weight (unless there is a male / female combo). After each person has completed a cycle, run 200 meters together before adding the new weights for the next cycle.
This workout will have a 20 minute cap, but is not for time. The score will be the total amount of weight lifted per pair.
This is one rep:
1. Power Clean
2. Front Squat
4. Back Squat
Do that 3 times for one round
Posted on Sat, November 16, 2013