Workout 4/16/2015

15
Apr

Workout 4/16/2015

image

SS: Flow Bear Complex 5×5- Light-Medium

*Flow Bear is when all the movements flow together, rather than the traditional movement that has a clear separation between the different movements. An athlete may still break up the complex into segments if the complex is a challenge in itself for them, but if someone is comfortable with the movement they can try the version that is more like a Squat Clean to Thruster+ a Thruster off the back, and try to “flow” all their reps together in this fashion.

*Reps should be touch and go, hands stay on the bar once the set starts until completion. Athletes shouldn’t worry about the load, but rather staying consistent throughout the complex with good clean reps

WOD: “For Time”
Run 800
21 DB Snatch (L/R Arm) 50/30 ADV: 70/40
Run 400
15 DB Snatch (R/L Arm) 50/30 ADV: 70/40
Run 200
9 DB Snatch (L/R Arm)  50/30 ADV: 70/40

*Athlete should do all 21 Reps with their left arm before switching to the right, for the 15 Round Start with the Right and Finish with the left, and the round of 9 start with the left and finish with the right. In other words all repetitions must be completed on one side before are done on the other, and each round starts with the opposite hand as the last one.

Endurance:
Warm up: W/Class

WOD: “For Time”
Run 1 Mile
21 DB Snatch (L/R arm) 30/15
Run 800
15 DB Snatch (R/L arm) 30/15
Run 400
9 DB Snatch (L/R arm) 30/15

*Athlete should do all 21 Reps with their left arm before switching to the right, for the 15 Round Start with the Right and Finish with the left, and the round of 9 start with the left and finish with the right. In other words all repetitions must be completed on one side before are done on the other, and each round starts with the opposite hand as the last one.

SS: If there is time remaining athlete should do a few sets of the “Flow Bear Complex” that the regular class did.