Bear Complex AMRAP

  • November 5, 2014
  • By :

spartan ribeiro

Warm-up
20 fer 1 wallballs
2 rounds of 10-15 weighted barbell extensions (65/45)
Warm up the complex and bear complex

Oly
3-Position Clean
1. Floor
2. Mid-hang
3. High-hang

Strength
Front Squat
2-2-1-1-1

WOD 1
7 Minute AMRAP
3 Hang Power Cleans
9 Wallballs

Games (225,155)
Regional (205,135)
Open (185,115)

Rest 5 Minutes

WOD 2
5 Minute AMRAP
Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

Games- 155,105
Regional- 135,95
Open- 115, 75

8 Comments

  • Michael McGuire

    11/06/2014 @ 1:56 am

    Oly-245
    FS-335 PR
    WOD 1- 6+5 @ 205
    WOD 2- 15 @ 135

  • Andrea

    11/06/2014 @ 1:08 am

    Worked on game plan-145
    Wod 1: 9+3 games
    Wod 2: 23 games

  • Shane Callaghan

    11/05/2014 @ 9:51 pm

    Oly: 235 – failed at high hang position
    Front Squat: 335 (20# PR)
    WOD 1: 5+3 @205
    WOD 2: 15 @135

  • Mike Quigley

    11/05/2014 @ 9:09 pm

    Oly: 215 (I think, 5:30AM was a long time ago at this point)
    Front Squat: 265#, 5# PR.
    WOD1: 7+3 @185
    WOD2: 10 @ 135

  • biscoe

    11/05/2014 @ 7:24 pm

    oly: 245 – failed from 3rd pos (high hang)
    front squat x1: 335, failed 355… shoulda went for 345 first
    wod1: 5+2 @ 225
    wod2: 11 @ 155

  • Crowley

    11/05/2014 @ 1:56 pm

    oly: 215
    front squat: 285
    wod 1: 7+1 @205
    wod 2: 10 @135

  • Rob Hassell

    11/05/2014 @ 12:51 pm

    Oly: 205 (fugly)
    Front squat: 325 (10lb PR)
    WOD 1: 7 at 185
    WOD 2: 12 at 135

  • Marc Piccuirro

    11/05/2014 @ 12:43 pm

    First time doing 2fers. Was actually able to string a few together.
    Oly: 235
    F Squat: 325
    WOD 1: 5 @ 205
    WOD 2: 11 @ 135

Comments are closed.

X