1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 3-13-2012

"Strengthen Your Brothers"

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.


Comments: 5

  1. Jama says:

    Good practice on the Split Jerks. Good to see Mr. Sneed hitting 155 overhead. Krystal Bolden making a guest appearance and proving she still has good form. Jeff smoked the shuttle runs. I like what I am seeing. Thanks again for your continued efforts everyone.

  2. tbradley says:

    10:50 (I think)on the whole “three ways to kill you with a kettle bell exercise.” Thanks Jama and Mary for the motivation. I would still be working on them until tomorrow if you didn’t help.

    • Jama says:

      You did great Terry. That was one of those that are tougher than they look. Impressed with your bear complex work.

  3. Skye Littledave says:

    I want to find out more about this “3 ways to kill you with a kettlebell.”

  4. Jama says:

    5:30 class working outside by the river. We really have a great spot to work. Can’t wait till its warmer and jumping in the river actually feels good. Ten minute time about average for workout today.

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