Thursday, Week Three, Bear Complex (25 min):

A) With a Band attached to the post of the rig, perform each stretch, holding for 60 seconds of (4 Min):

Exercise 1 –Band Wrist Stretch, Right Arm

Exercise 2 – Band Wrist Stretch, Right Arm

Exercise 3–Band Triceps Stretch, Right Arm

Exercise 4 – Band Triceps Stretch, Left Arm

B) With empty barbell or lightly loaded barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of (5 Min):

Exercise 1 –Bar Wrist Stretch

Exercise 2 – Power Clean

Exercise 3- Front Squats

Exercise 4 – Push Press

Exercise 5- Back Squat

C) Technique (1 min): Power Clean, Front Squats, Push Press, Back Squat

D) WOD (15 Min):

“BEAR COMPLEX”

Complete seven rounds for load of:

Rx

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*Complete all 5 movements for 1 round of the complex. Complete the complex unbroken (without letting go of the bar or resting it on the ground) for each round. Complete 7 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your seventh unbroken round.

Note Load of 7th Round: ___  

Thursday, Week Three, Hero WOD (25 min):

A) The Thruster Warm-Up (5 Min):

With a lightly loaded or empty barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1– Bar Wrist Stretch

Exercise 2 –Muscle Clean

Exercise 3- Front Squats

Exercise 4- Push-Press

Exercise 5-Thrusters

B) Technique (1 min): Pull-Ups, Run and Thrusters

C) WOD (18 min):

“DANIEL”

For time complete:

Rx

50 Pull-Ups

Run 300 OR Row 360 OR Assault Bike 900 Meters

21 Thrusters (#95/65) OR Kettlebell Thrusters (#35/25)

Run 600 OR Row 720 OR Assault Bike 1,200 Meters

21 Thrusters (#95/65) OR Kettlebell Thrusters (#35/25)

Run 300 OR Row 360 OR Assault Bike 900 Meters

50 Pull-Ups

L1: Jumping Pull-Ups, (#25/15)

L2: Band Assisted Pull-Ups, (#15/10)

MOD: Inverted Ring Rows, (#15/10)

Note Time Completed: ___:___

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.