W.O.D. Wednesday 3-13-2012
All right today we will be deviating from the max effort presses and work toward a better all around workout that should have you well prepared and fresh for Thursdays WOD.
“Bear Complex” 3 Rounds at 95/65lbs. If more weight is required a max of 135/95 can be used. This is 3 rounds of this complex; power clean, front squat, push press, back squat, push press….rinse repeat for 7 times. After 7 complexes have been completed rest 2 mins between sets. Every time your hand comes off the bar it is 3 burpees so think hard about increasing the weight.
Next, you will complete a quick metcon of 21-15-9 using a 70/55lbs kettlebell. Scale accordingly. Deadlift / swing / thruster. 21 of each, 15 of each, 9 of each.