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 In The Daily WOD

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WOD 120813

For time:

7 Bear Complex @ 135/95#
50 Double-Unders
5 Bear Complex @ 155/105#
50 Double-Unders
3 Bear Complex @ 185/120#
50 Double-Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

*Thanks to CrossFit Beaumont for letting us borrow this WOD. This was their workout this past Friday. Compare your times to the CFB times here.

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  • Katie
    Reply

    I laughed Friday when I saw Beaumont was doing this thinking PTL we aren’t doing this WOD…..(sigh) Jokes in me!

  • chad west
    Reply

    RX weight
    3 x singles
    30 burpees
    18:50
    Tough workout. Rest in the back squat position.

  • Katie
    Reply

    Not near as bad as I thought. I should have gone heavier but I would have been doing burpees. Once it was over, I didn’t want it to be.
    Good fun workout!
    14:54 w/ 45,50,55 and 150x singles. No burpees.

  • Grant
    Reply

    Rx weight
    3x singles
    20 Burpees
    17:33
    Katie, when in doubt go heavy. Those burpees were fun!!! Tell Stevie good job sharing the pain with us today.

  • Tara
    Reply

    16:01-53/58/63# and 50 Du’s

  • Kaitlin
    Reply

    14:36 63/68/73 25DU’s

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