Monday Workout 12.23.13

Hope everybody had a swell weekend and kept it safe with all the snow!  We will have a short week this week due to the holidays. Tuesday we will only have open gym from 9am til noon.  However we will have an Ugly Sweater workout at 9 am for anyone that wants to participate in it.  Make sure to wear your ugly sweater.  We had a blast with that last year. The WOD will be 12 Days of Christmas. We may switch up some of the exercise from last year though.  Wednesday Christmas Day we will be closed.  Enjoy the Holidays!

The rest of the week classes will remain the same.

WOD TIME!

Skill

Front Squat

5,3,1,5,5

WOD

Bear Complex

Total of 5 rounds not for time.

7 reps = one round

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

You can rest in between rounds. Try to increase load each round.  The Goal is to go unbroken for the 7 reps without dropping the bar.  So pick a weight that is challenging that you can hold onto the whole time.

BTW there will be a 5 burpee penalty each time you have to set the bar down.  If you are pushing it, most people will probably have to do a burpee or two. (by that I mean do not pick a super light weight that you can fly through)

If you pick a weight for a set and it is too heavy, don’t be afraid to drop back down.  That’s perfectly ok.

Time to Get After It!