Bear Complex 21/07/18

bear
Bear Complex 7-7-7-7-7
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round.

Jack – Hero WOD

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Complete as many rounds as possible in 20 mins of:
10 Push Press, 52/38.5kg
10 Kettlebell Swings, 24/16kg
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Stairway to Heaven….9/6/18

Complete as many rounds as possible in 30 mins of:

3 Rope Climbs |
6 Deadlifts, 120/80 kg
9 Kettlebell Push Press 24/16
12 Dumbbell Snatches, 20/15 kg
Dumbbell Front Rack Walk, 20/15 kg, 20m

Chipper 03/05/2018

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For time:
100 Double Unders
1 Farmer Carry, 24/16 kg, 80 m
60 AbMat Sit-ups
40 Kettlebell Swings, 24/16 kg
20 Push Press, 70/45 kg
40 Kettlebell Swings, 24/16 kg
60 AbMat Sit-ups
1 Farmer Carry, 24/16 kg, 80m
100 Double Unders

3 RFT 23/4/18

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3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins

Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins

50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs

21-15-9 01/03/18

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Strength
Push Press 5-5-5-5

Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in

Accessory
Strict Pull-ups 3x Max Rep

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