Teams of 4

Jan 18th, 2014

Category: Competitor

Teams of 4

group hug

Warm-up (15 min)
1000m Row @70%
20 Overhead squats
20 Ring Rows
20 Handstand shoulder taps
6 minutes stretching shoulders, traps, and lats

Skill (10 min)
Handstand Walking

WOD (15 min)

Team Workout 1
Guys complete full workout, then girls full workout:

70 CTB Pull-Ups
2 Synchronized Bear Complexes
70 Burpees- To a target
2 Synchronized Bear Complexes
70 Box Jumps (30/24″)-Full stand
2 Synchronized Bear Complexes

*After the bear complexes move the barbell to the next station*

Guys have two weights on the BB, same with girls.
Guys – 205# and 185#
Girls – 135# and 115#
Teammates choose who lifts which BB, and can change as needed.

Team Workout 2
Teams of 4 keeping with the same order. All four members must participate and need to complete a minimum of 4 reps (pistols, hspus,mups) before cycling to the next person.

2000m Row (minimum 200m)
50 Parallete Handstand push-ups
100 pistols Needs to be alternating. If team member 1 does the last pistol on the left foot team member 2 needs to start on the right or it is a no rep. Pistols will all be done in a small box and the athletes must face forward.
50 Muslce-ups- Only can use one set of rings/team. Can assist teammate from the hips to get into the rings
7 Overhead Squats Each (205,135)- Cannot move forward until all 7 are complete

Scale appropriately if you are not participating in the ECC

DISCUSSION 6 Comments

  1. Joey 01/19/2014 at 5:31 pm

    Front squat 1rm
    305, 325, 335, 355f, 355f….so close….

    14:43 @ 205…that…was… brutal. really need to buy chalk. C2B sucked the worst….

  2. goose 01/18/2014 at 5:21 pm

    Hey Joey, the way the WOD is written, it is to be done with a partner. one person does the 205 one does the 185 and they must complete each movement of the complex at the same time. If you are doing it alone, pick the weight that you can complete (185 or 205) and if you want to mimic having a partner, hold the lockout for 3-5 seconds each time and the squat 3-5 seconds each time.

    • Joey 01/19/2014 at 2:51 am

      Thanks Goose! I’ll give this a shot tomorrow. I’ve never done the bear complex….should be interesting!!! 😀

      • Andrea 01/19/2014 at 2:30 pm

        no, one bear complex= once through of power clean, front squat, shoulder to over head, back squat, shoulder to over head (behind the neck).

        so you only have to do 6 sets of that complex for entire workout. 42 may kill you.

        • Joey 01/19/2014 at 3:54 pm

          Bwahahahah. Thanks Andrea! I thought that was a bit extreme. Much more manageable (yet demolishing)!

  3. Joey 01/18/2014 at 1:03 pm

    Is there a prescribed weight for the bear complex or is it 205? Can’t be 205…can it?