Monday, April 9 WOD 040912

Mobility: Hips

Skill: Review Bear Complex sequence

WOD: Back Squat  1-1-1-1-1-1-1

Cash-Out: “Bear Complex”

Using 45% of 1RM Back Squat, do 2 rounds of 7 reps of the following sequence…

  • Power clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

The Rules:

  • Once you grip the bar to begin each round, you cannot release the bar until all 7 reps are done
  • Rest 2 minutes between rounds

Results: Name WOD Cash-Out
5:30am Tina 130 4:37@50
Dave C. 225 5:32@105
Gregg 175 5:40@75
Jerry 220 5:45@100
5pm Caps 275 5:18@125
Joe W. 185 6:22@85
Justin 225 5:14@95
Ryan 285 a long time@135
Jen 100 6:44@50
Gina 100 6:09@45
Keith 200 6:06@75
Johnny 185  5:45@85
Jay 275 5:35@125
Dan S. 230 8:20@85
Dena 105 6:36@45
Holly 200 8:13@75
6pm Kyle 315 5:33@125
Jt 225 5:10@95
Dan C. 265 7:10@120
Will 325 still going@145
7pm Scott H. 195 7:18@90
Adam 125 6:30@60
Nikki 95 6:34@45
7pm Erin 145 5:32@65
Kris T. 165 7:38@75
Tammi 105 5:37@45

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