GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders
CFE Strength: Back Squat 10×2 at 60% 1RM; Rest 1 min between sets.
BA WOD: 3 RFT:
Backwards sprint 2 laps around gym
20 box jumps
Walking lunges width of gym and back
CFE WOD: 3 RFT:
20 Overhead Squats, 45/35 lbs
20 Pull-ups
20 Sit-ups or GHD Sit-ups
20 Dips
TM WOD: “The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
Record weight for all five sets, and which rep you failed on if you failed on any set.
We did a variation on Gwen today. It was nice and slow, which was exactly what I wanted after Murph.
I did the CFE workout
Really enjoyed it – helped stretch everything out again after Murph
time: 18.20
Great challenge! Still feeling Murph.
85,85,85,105,125lb – All completed.
CFE workout was challenging but fun – love the variety of the workout and prefer the RFT format rather than let’s see how many rounds you can do in this amount of time. Time 19:40.
Did the BA workout in 14:19. Yow. 🙂
Bear Complex F4 @ 115lbs
BA workout – 14:30min – cruel to the legs!