WOD: Monday

As many rounds as possible in 18 minutes of:
3x Bear complex, 60kg/40kg
Run 400m

One complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

* Oops! This mornings group did 3 cycles of 7 complexes and a 400m run per round. This was not my intention however I have accidentally sent this to the Coaches in the programming and hence this is why DJ ran it this way. My apologies morning crew.
P.S. thank you to Chris and Jak for the yummy paleo snacks!

If you let go of the bar at any point during the complex, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body.

Post rounds completed to comments.








4 Responses

    1. Ahhh I busted my arse for a workout I wasn’t ment to do!!! It was super hard as well….