Wednesday, April 8, 2009

Wednesday, April 8, 2009

as many rounds as possible in 25 minutes:
400m run
7x barbell bear complex @ 95/65-lbs.

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
  5. You may rest anywhere but on the floor, even to re-grip. Resting on the ground in the middle of the set results in a penalty of 15 burpees, to be completed at the conclusion of the complex.


  1. coach | April 8, 2009 at 1:24 pm

    Ted K.: 4 rounds +… 5x bear (65-lbs.)
    Tod C.: 4 rounds + 400m
    Borja G.: 4 rounds +… 3x bear
    Matt W.: 4 rounds + 400m (65-lbs.)
    Jeff W.: 4 rounds + 400m
    Roselena R.: 4 rounds (55-lbs.)
    Kim H.: 3 rounds +… 3x bear
    Brent H.: 4 rounds +… 5x bear (sub: 35-lb. dbs)
    Neil A.: 4 rounds + 0.02 miles
    Mike S.: 4 rounds + 0.1 miles
    JoeP.: 4 rounds + 0.02 miles
    Rebekka E.: 4 rounds +… 4x bear (45-lbs.)
    Amy D.: 5 rounds + 400m (pvc)
    Jenn J.: 3 rounds + 400m (45-lbs.)
    Jen M.: 3 rounds + 400m (55-lbs.)
    Melody: 5 rounds + 0.05 miles
    Cari D.: 4 rounds +… 2x bear (pvc)
    Wanda K.: 3 rounds (sub: 20-lb. dbs)
    Lisa C.: 4 rounds + 400m (55-lbs.)

  2. themunchkin25 | April 8, 2009 at 10:16 pm

    3 rounds +…4 Bear (45-lbs., sub: 500m row)


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