WOD Type: “MetCon & Skill Work”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
- 150 Single Under Contacts
WOD Particulars:
MetCon: For Time of…
3 Bear Complex: 5 Rounds – 1 rep = power clean, front squat, push press, back squat, to push press
- 3 Bear Complex @ 75#
- 10 Burpees
Skill Work:
- Overhead Squats – 7 @ 2-3
- 45#, 45#, 65#, 65#, 45#, 45#, 45#
Today’s WOD Metcon time was 12:45. The 3 bear complex along with 10 burpees puts a hurt on ya. This is the first time I completed this bear complex workout and will definitely add more weight after the opens in March.
The overhead squat skill work sucked butt! I still do not have the flexibility I need to start adding the weight. I went up to 65# and decided my form sucked after doing the 3 bear complex, so I cut out weight all together and went back to just the bar. At one point, I was completing 95# OHS, so it feels like I am going backwards. Maybe I’ve finally found something I need someone else to train me on… Nah, I’ll get it on my own. In the mean time…