The 5’s Complex

Mar 25th, 2013

Category: Competitor

The 5’s Complex


Warm up (10 minutes)
400m Run
50 Double unders
20 walking lunges
15 burpees
-Quad stretch 1 minute each leg

Strength (20 minutes)
High Bar Back Squat
Work up to a 1Rep Max

Gymnastics (10 minutes)
3 sets
Max effort deadhang pull-ups
Rest 90s between efforts
*Set ends with a failed rep or when you let go of the bar. You can switch grips but absolutely no kipping

WOD
10 minute AMRAP
5 Hang power cleans
5 Squat cleans
5 Front squats

Games- (185,135)
Regional- (155,110)
Open- (135,95)

CA$HOUT-(10 minutes)
50 Sit-Ups
50 Hollow-rocks
50 GHD sit-ups

DISCUSSION 12 Comments

  1. Andrea Cooke 03/26/2013 at 1:03 am

    strength: 265- stopped there because back was feeling weird

    3 sets max effort deadhang and ring dips: 9-6; 9-6; 7-5

    wod: 5+7 games

    wod 2 (5min amrap of 2 power snatch @110 + 5 BJ’s 30in)= 5

    emom 8: 5 hspu

  2. Andrea Cooke 03/26/2013 at 1:03 am

    strength: 265- stopped there because back was feeling weird

    3 sets max effort deadhang and ring dips: 9-6; 9-6; 7-5

    wod: 5+7 games

    wod 2 (5min amrap of 2 power snatch @110 + 5 BJ’s 30in)= 5

    emom 8: 5 hspu

  3. McGuire 03/26/2013 at 12:17 am

    Warm up: Done
    Strength: 325# (PR)
    Pull ups: 22-13-6
    WOD: 4rds @ 155#
    Cash out: Done

  4. McGuire 03/26/2013 at 12:17 am

    Warm up: Done
    Strength: 325# (PR)
    Pull ups: 22-13-6
    WOD: 4rds @ 155#
    Cash out: Done

  5. Crowley 03/25/2013 at 11:55 pm

    Warm-up: done
    HBBS: 325, 335(f)
    Pull-ups: 12, 8, 6
    WOD: 5+3 @155
    Cash-out: done

  6. Crowley 03/25/2013 at 11:55 pm

    Warm-up: done
    HBBS: 325, 335(f)
    Pull-ups: 12, 8, 6
    WOD: 5+3 @155
    Cash-out: done

  7. Bish 03/25/2013 at 11:31 pm

    415 back squat (15 PR!)
    Dips: 25-20-20
    Dead hangs: 20-15-10
    WOD: 4+2 (185) didn’t have the get up and go today

  8. Bish 03/25/2013 at 11:31 pm

    415 back squat (15 PR!)
    Dips: 25-20-20
    Dead hangs: 20-15-10
    WOD: 4+2 (185) didn’t have the get up and go today

  9. Petra 03/25/2013 at 8:07 pm

    Warm up: Done
    Strength: 175# (pr!)
    Gymnastics: 14, 9, 7
    WOD: 4+ 10 (open)
    Cash out: Done – bring on the beach season! 🙂

  10. Petra 03/25/2013 at 8:07 pm

    Warm up: Done
    Strength: 175# (pr!)
    Gymnastics: 14, 9, 7
    WOD: 4+ 10 (open)
    Cash out: Done – bring on the beach season! 🙂

  11. Kenny "F'n" Powers 03/25/2013 at 1:09 pm

    Warm up: check
    Strength: 265 – failed 275
    Gym: 16, 11, 8 and 4
    WOD: 4+5 at regional
    cash out: check.

    “A lot of people ask me, ‘Kenny Powers, you’re a giant superstar. You can get any woman. Have you ever paid for sex?’ And the answer is yes, I have. Several times, in fact. And it’s actually kinda cool. You can negotiate practically anything and sometimes, even just kind of do stuff in the moment that you never agreed to pay for and it goes by without much argument.”

    -KFP

  12. Kenny "F'n" Powers 03/25/2013 at 1:09 pm

    Warm up: check
    Strength: 265 – failed 275
    Gym: 16, 11, 8 and 4
    WOD: 4+5 at regional
    cash out: check.

    “A lot of people ask me, ‘Kenny Powers, you’re a giant superstar. You can get any woman. Have you ever paid for sex?’ And the answer is yes, I have. Several times, in fact. And it’s actually kinda cool. You can negotiate practically anything and sometimes, even just kind of do stuff in the moment that you never agreed to pay for and it goes by without much argument.”

    -KFP