MLK DAY

Jan 21st, 2013

Category: Competitor

MLK DAY

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Warm-up – 15 minutes
Mini flight simulator – 5 minutes
5-10-15-20-25-30-25-20-15-10-5
Unbroken dubs
Mobilize overhead position/rack jerk postion and squat position.

Warm up the bear complex

Strength
EMOM for 10 minutes
1 Bear Complex
Hands do not leave the bar

WOD
7 Minute AMRAP
Acending ladder of
Bar Muscle Up
Power Clean

Rest 10 minutes

7 Min AMRAP of
15 Ring dips
50 double unders

Games (205/155)
Regional (185/135)
Open (165/110)

DISCUSSION 7 Comments

  1. bowler 01/22/2013 at 2:35 am

    bear complex: 265
    then did grace w dedonno

  2. Amy C. 01/22/2013 at 1:11 am

    Warmup: Done
    Bear Complex: 115#
    WOD 1: 6+6 (Open + DHPUs)
    WOD 2: 2+33 (Open & rb on the ring dips)

  3. JWhite 01/22/2013 at 12:57 am

    Bear Complex: Up to 195
    WOD 1: 5+5 regional
    WOD 2: 5+11

  4. Emily 01/21/2013 at 9:26 pm

    oh no…

  5. Andrea 01/21/2013 at 5:55 pm

    went to the 6am which was a total change of pace! did enjoy my workout with shamon and deprezio though!

    bear complex- up to 165
    1. 7 min AMRAP: instead of bar mu did ring dips, and used games weight- 5+2 i believe
    2. 7min amrap- did push ups instead of ring dips- 5+10ish

    made some modifications, trying to stay off pullup bar for a week and its KILLING ME

  6. gillian 01/21/2013 at 2:37 pm

    warm-up: done
    EMOM Bear Complex: 120
    1st amrap: 5 + 3 green band for Bar MUPS
    2nd amrap: 2 + 13 red band for ring dips. ring dips were no bueno!

  7. Mattw 01/21/2013 at 3:38 am

    Be in early if anyone wants to get size. ~7am