Daily WOD – Aug 22, 2011

6 p.m. cheer section
Joe mid-bear

Skill: Handstands (against the wall)

Then

6-5-4-3-2-1- Muscle-up and Bear Complex

WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 2 pull-ups & 2 push ups. The bear complex is a barbell progression consisting of 5 lifts: power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and start again. The front squat -> push press CAN be combined into a thruster. (So can the back squat -> push press.)

If you’ve never done a bear complex, check out the video demonstration below:
[youtube http://www.youtube.com/watch?v=5G440OQi3sw?hl=en&fs=1&w=425&h=349]

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This Post Has 9 Comments

  1. Looking forward to getting back…and have lots of vacation eating and drinking to work off. See you tomorrow.

  2. Hope you had fun Joe, today is a great wod to start back with!

  3. This looks rough. Nothing like jumping in feet first on a Monday.

  4. Kev – it’s a good thing you have 2 days of rest under your belt!

  5. Friend, I could watch videos of you demonstrating cross fit moves all day! Next up: muscle-ups please! πŸ™‚

  6. Hahaha, thanks Schips! I’ll get right on that MU video πŸ™‚

  7. Tonight’s results:

    John 9:24 (rx)
    Dan 17:07 (75 2x pull/push)
    Joe 10:52 (75 2x pull/push)
    Kevin 17:57 (rx)
    Killa 16:16 (75 2x pull/push)
    Gunter 10:31 (45 2x banded pull/push)

    Nice work all around, this was a deceptively brutal wod. Rest up and eat lots.

  8. Haha only in crossfit would the cheer section come with a camping chair and pbr…classy! πŸ˜‰

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