Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.
Loading is 45% bodyweight for advanced athletes. This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds, first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit. 7 reps of the complex for 20 rounds as rx'd is the gold standard.
Accessory Work
Kipping Pull-Up Therapy
This is exactly how Felix comes into class every day, usually preceded by several explosions and fire works.
Morning session:
Did 5 rounds with 40-dumbells before the stopwatch killed me and finished then 10 more rounds@30db within the remaining 15 minutes.
i think i did 6 rounds with 25 lbs. Then maybe 10 more rounds? I lost count. ack. The last round I was able to complete within one minute, and then did 5 DLs plus 1 MHPC. But don’t know which round # that was!
I am still sore from Monday. I wasn’t sore on Tuesday from Monday. It caught up to me.
Morning session:
Finished 20 rounds with 25 lbs. dumbells. I need to remember to keep my form through out (especially near the end).
I’m confused, is the WOD 5 rounds of the complex in 1 minute for each minute for 20 minutes OR is it 1 round of the complex per minute for 20 minutes?
Paul,
The latter.
Scott, your from was pretty consistent and solid throughout. You began to split a little wider on your HPCs after about 15 minutes but it was still no wider than your strength stance. strong work, for sure
Completed 9 Rounds before I got a little behind. Finished 3-4 more rounds Had to stop it at 15 minutes to start class. (cop out??)
Damn those thrusters.
great work, everyone.
all 20 rounds!
with 10 lb dumbbells
i was feeling a little fatigued when i came in, but i still managed to bust it out!
Snatch136x2x5
Snatch Pull165x3x5
Press152x3x5
Back Squat260x3x5
End of fairly easy week, next week is gonna suck.
Back Extensions 12x3GHD Sit-ups 12×3
3 RoundsRow 500m, Rest 1 minR1 1:38R2 1:52R3 1:48
DUMBBELL BEAR
first 10mins 25lbnext 10mins 20lb
thrusters were the toughest. left arm was not behaving itself.
kipping pull up therapy was great. i’ve always hated pull ups, but with the aid of the band and practice, i want to get them right.
Evening session:
I met Winnie the Pooh again. This time I attacked that button eyed monster with 20 lbs for all twenty rounds. Felt way too easy but it was hard enough to keep metabolic pathways busy.
Acc. Work:Push Up Ladder (11) PR
And just for the record: it’s great to have Gillian back.
DB Bear First 6 rounds @ 40#, then 6 more @ 30#.
David, you were right, as usual. That’s one tough workout as rx’d, I love it.
Kipping therapy was so great. Thanks Gillian! Safe travels.
30 lb db’s16 roundsfailed on 17thdid the final roundKind of disappointing to get that close and fail. Not a fun one.
After, did a push-up ladder with Andy13 rounds +7It feels like I broke my right chesticle.
Also, great lesson on kipping pull-ups. I’m glad I got to do it twice.
I think I can finally get this posting thing right.from monday: 2nd foundations class. 10 burpees 10 box jumps 10 minutes. 6(almost 7) sets. Feeling sore but good!
visited CF Pittsburgh – they have a cool facility that was just as cold as the Lyceum. luckily i packed my normal cold weather gear.
did the mainsite wod5 rounds25 kb swings25 ghd sit ups25 back extensions25 k2e
32:40
used 20kg kb, did regular abmat sit ups. got a little backed up at the ghd machines.
overall, it was fun to workout with some new friendly folks in Pitt.
see everyone tomorrow
did the first two rounds with 25lb dbs… really funny that i thought i could maintain that. finished out with 20 lbs dbs…
came really close at the 12th minute to not making it but i manged to keep it together and finish it out.
Completed all 20 rounds of the dumbbell bear @30lbs with 5 reps of each exercise. Each round completed in the 20 – 25 second range.
Will likely go up in reps before I go up in weight (30 to 40 is a big jump).
Margie — awesome effort yesterday, wall balls and ring dip negatives are looking strong!
Welcome home Gillian; so great to have you back!
Did 20 rounds in 20 minutes, 20lbs dumbells. By round 11 I asked myself what I was doing there, by 16 I had my eye on the door, by 19 I said, what the hell, just 1 more.No question I sacrificed some form to get through(Shane:), but there’s always next time. Great to have Gillian back, my goal is to be able to do some unassisted pullups in the not so distant future, so the kipping lesson was good.
Just call me Brandy Bear! I loved this workout. 20 rds at 20lbs. Will add some reps or weight next time.
A different way to approach the kip..will try it out this week.
20 rounds 30#’s.Tough WOD, but a good one. I have BLOB tattoos on my delts from the DB HPC’s. Looking forward to some nice bruising soon.
Brandy Bear and Margie put in great effort. All i kept thinking was how both of them were kicking my ass. good work.
The strategy tip of a wuick transition from dead-hpc-thruster definitely helped.