I picked up this WOD from Christin Street over at the CF message boards. It was the first time I'd heard of it, although it appears to have been circulating for a while.
Warmup: Shoulder shrugs, arms swings, dislocates, hip rotations, knee rotations, 100 rope jumps (singles).
Buy-in: 3 x 500m row (2:25/2:08/2:02) The first 500 was easy pulling just to get loose, the 2nd was probably 75 - 80%, and the last one 90 - 95%. The sub-2:00 500m row is close - I can taste it.
WOD: Bear Complex
One round = 7 times through of deadlift, power clean, front squat, push press, back squat, push press. No letting go of the bar during the round, only between rounds. Not timed. Rest as needed between rounds.
Round 1 @ 45#
Round 2 @ 55#
Round 3 @ 60#
Round 4 @ 65#
Round 5 @ 65#
Thoughts: I love this WOD. A full-body workout that's both strength and metcon. The limiting factor is obviously the push presses. I think I could have gone up to 70#, but getting the weight safely down behind my head after the first push press was starting to become a concern at 65#. Because it was a light weight for the DL, front squat and back squat, I was able to really concentrate on form. Squats were all ATG. This is definitely a weekend/day off type WOD, as I would hate to feel rushed.
Cash out: 3 x hollow holds (:35/:25/:32)
5 x Hindu pushups
No gas left for anything but stretching
4 comments:
So - just so I'm sure what this exercise is - is it:
1 round = 7 DL, 7 FS, 7 PP, etc, or
1 round = 1 DL, 1 FS, 1 PP, etc, x7?
the sub 2m 500 row does seem like it's just around the corner for you :) and nice times on those hollow holds!
... what are Hindu Pushups?
It's 1 round = 1 DL, 1 PC, 1 FS, 1 PP etc x 7. No putting the bar down during the round. There's no time factor and no required number of rounds, so you can really tailor it for yourself.
For Hindu pushups, you start in the Downward Dog and lower yourself into a Cobra and then return to the Downward Dog. Do it slowly for a nice core burn.
Try a Bear Complex, AMRAP in 10 or 20 minutes. That's my hands-down favorite.
Hindu push-ups?
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