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.


5 thoughts on “W.O.D. Wednesday 3-13-2012

  1. 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. 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.

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

  3. Skye Littledave March 14, 2012 — 9:54 pm

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

  4. 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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