Wednesday, October 31, 2012

4:30pm class rocked the Zombie Run/WOD!!!

Arm/Leg Swings
250m Row
2:00 Jump Rope
2 rounds of:
10 Good Mornings
10 Press
10 Front Squat

Back Squat
1-1-1-1-1-1-1 :60 second rest
For time:
7 Bear Complex @ 115/73#
50 Double-Unders
5 Bear Complex @ 135/83#
50 Double-Unders
3 Bear Complex @ 155/93#
50 Double-Unders

“Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it.  Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

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