bear 11

WOD: Friday, 12 December 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

40m Contralateral Crawl



Seal Roll – Bridge – V-Up Complex (10 reps)



Perform 1 set of the Leg Raise series and one set of the Bridge series.

The correct tempo is absolutely essential.

Don’t rest between sets.



10 reps Scapular Push Ups

10 reps of First Pull (from the bar)

10 reps of First Pull (from the Rings, horizontal)


Row/Pull Up/Rope Climb

Depending on your strength level perform one of the following:

  1. 3 sets of 5 Ring Rows
  2. 3 sets of 5 Pull Ups
  3. 3 Rope ascends (and descends!), arm pull only




3 rounds

6 Bear Complex 40/30 kg

40 Double Unders


Scale 1:

Bear Complex 20/15 kg

40 Slow High Singles


Coaches Note:


Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 2 minutes between sets.


Bear Complex: Deadlift-Row-HPC-Front Squat-Push Press-Back Squat-Push Press

Dont DROP the bar. You can rest after setting the bar down.



0600 – WOD

0915 – WOD

1800 – WOD

1500-1800 – Open Gym

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