“Bear in a Boat”
1 rep Bear Complex 50 cal row
2 rep Bear Complexes 40 cal row
3 rep Bear Complexes 30 cal row
4 rep Bear Complexes 20 cal row
5 rep Bear Complexes 10 cal row
4 rep Bear Complexes 20 cal row
3 rep Bear Complexes 30 cal row
2 rep Bear Complexes 40 cal row
1 rep Bear Complex 50 cal row
BEAR COMPLEX
1 deadlift
1 hang power clean
1 front squat
1 push press
1 back squat
M 60 kgs L 40 kgs
Warm Up – 3 rounds for quality 15/12 Cals AD 10 Press Ups Banded Shoulder / Lat Stretch (45 secs each arm) 12 Med Ball Squat Cleans (9/6) “Ski Slope” AMRAP x 20 MINS or 10 RFT: 200m Ski (250m Row) 5 P
Well what a week in the box, there was some tough workouts and you all faced the challenges head on. Well done! As November comes to an end and December starts we are heading into the festive season a
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU