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01 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Tempo floor press-five seconds down, five seconds up. Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
500 Meter Row
15 Floor Press (135/95)

Stimulus/Focus: This WOD is a heavy pull-push workout. The weight of the barbell should be heavy, but you should be able to complete all rounds in no more than 3 sets. Pull hard on the rower to give yourself as much time as possible on the bar.

Cool Down: 3 rounds
5 Strict Pull Ups
5 Strict Push Ups

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30 September 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the Bear Complex

WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each time. Your score is the highest weight you can successfully complete in one 5-minute round. The second push press can be a push jerk. Keep your mind and body engaged or you will fail this-seven reps is a lot of time on the bar.

Cool Down: 400 Meter Run