11.18.14 "Grin and Bear it"

November 17, 2014
Jess Latini...making huge strides lately!!!

Jess Latini…making huge strides lately!!!

 

TODAY’S WOD

WARM UP
Bear Complex Practice.
Power Clean
Front Squat
Push press (full lockout)
Back Squat
Push Press (full lockout)
–you must pause at each position– no squat cleans or thrusters…

METCON
“Grin and Bear It”
400m Run
12 Bear Complexes (95,65)
400m Run
9 Bear Complexes (115,75)
400m Run
6 Bear Complexes (135,95)

 

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Long Interval
4 Rounds
1k Row
or
800m Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15-20 GHD Situps

 

 

 

COMPETITORS

A. WARM UP
10 Minutes Agility Ladder Drills

B. OLY
Every 2 Minutes for 20 Minutes:

Sets 1-3 Clean Deadlift + Tall Stand Pull Under 2×50% 2×60% 2×65%

Sets 4-6 Clean Pull + Clean 2×70% 2×75% 2×80%

Sets 6-10 Full Clean 1×85% 1×85% 1×85% 1×85%

C. METCON
“Grin and Bear It”
400m Run
12 Bear Complexes (95,65)
400m Run
9 Bear Complexes (135,95)
400m Run
6 Bear Complexes (165,115)

D. ACCESSORY
1. 4×8 Upright Rows
2. 4×5 Clean Grip RDL – just below the knee – all sets at or above 1RM Clean

Comments

comments

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  1. Adam Reply

    17:51 RX

  2. jc Reply

    AWESOME WOD.
    16:10 (95-135-165)

  3. big joe Reply

    I liked this one
    17:00 (95-135-165)

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