Saturday, November 7, 2009

Saturday, November 7, 2009

group run
five cycles, as many complexes as possible in three minutes:
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.

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of complexes completed for each cycle.

Compare results to August 10, 2009.


  1. Rob | November 6, 2009 at 10:04 pm

    So glad that today is my rest day. Otherwise, I would of needed to ask Dave for advice on how to tape the back of my neck.

  2. jwood30 | November 7, 2009 at 7:59 am

    I hope John gets better! Jeff

  3. cjsiegel | November 7, 2009 at 9:03 am

    Christine S. 159. Feel better John!

  4. cjsiegel | November 7, 2009 at 9:07 am

    Excuse me! 32-36-21-29-31

  5. sonowhat | November 7, 2009 at 11:43 am

    Ravi S. 36-26-26-25-24

  6. elaxtell | November 7, 2009 at 3:53 pm

    Erin H. 33-30-28-27-31

  7. Mrs. Finkenstadt | November 7, 2009 at 4:40 pm

    Ivy F. 38-30-31-31-26 (156 total)
    Get well soon, Coach.

  8. tubameat | November 7, 2009 at 5:16 pm

    John I hope you get well soon!

    went to balance and did the bear wod as rxed: 10,11,11,11,12 (emptied the tank on last round- maybe i paced it a little? shlds completely thrashed now, in a good way)

    an odd side note: my tuba is the “Bear” model made by Meinl Weston, a german company.


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