Gotta Have It


Erik Post Burpees

WOD 3/16/12

4 Sets of Bear Complex -Increase load each set

1 Bear Complex = 4 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press to back
1 Back Squat
1 Push Press to front (then down to a touch and go to start the next power clean)


For Time:

500m Row

Max Pull-Ups

Score is row time minus one second for each pull-up completed. No more than 10 seconds between getting off the rower and beginning your pull-ups.


Tabata Mash-Up

Kettlebell Swings (55/35)


8 total intervals (4 of each movement)of 20 seconds of work, 10 seconds of rest, alternating each interval between KB Swings and Burpees. Score is total reps completed.


No stretching class tomorrow but we will have our 10am class and our free 11am class.

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  • Garret

    This looks so awesome. . . but I know I’m going to be hurting tomorrow. Case in point. . . I’m not asleep yet. If I don’t feel that sore in the morning, I have to hit this up.

  • Greg

    I’m just sorry I can’t be there for this.

  • Jeremy Johnstone

    Now that bear complex looks fun! Wonder who is gonna knock themselves out. Lol

  • Scott

    Bear complex 75, 85, 95, 105 lbs. in sets – played around with 115 lbs. too Tabata workout – 66 reps RX, and then 1:46.1 row minus 5 RX pullups = 1:41.1. Need to be able to do more pullups. Fun morning as always!! Great way to start the day.

  • Cody

    95,115,135,135 for bear complex. 1:45 row with 23 pull ups for a score of 1:22. 79 on tabata mash up

  • Tiffany

    I just re-read this and realized 1 bear complex=4 sets! Holy Freaking Moly!

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