Tag Archives: Row

Bear Complex IV

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Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Cash out: Row 1000m

Results:  65-95-110-115-120(3).  Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.

Row, Thrusters and Pullups

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Continuing a good Invictus week, took this one from their May 25 WOD.

4 rounds

  • 5 x Thrusters

Three rounds for time

  • Row 500m
  • 30 x Thrusters @ 65lbs
  • 20 x Pullups
  • Rest 2 minutes

Results:  Thrusters – 65, 75, 95, 105, 115lbs.  Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.