Painstorm BBC (ref: 10/10/18)
Barbell Bear Complex consists of the following movements:
5 Deadlift (50/35 kgs)
5 Hang Power Clean
5 Front squat
5 Push press
5 Back squat
WOD : For time
5 x BBC then 500m
4 x BBC then 400m
3 x BBC then 300m
2 x BBC then 200m
1 x BBC then 100m
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca