"BEAR COMPLEX"

5 rounds x 7 

*Bear Complex demo video

-800m run

-20 ring dips

-5 front squats (135/95)

-600m run

-15 ring dips

-10 front squats

-400m run

-10 ring dips

-15 front squats

-200m run

-5 ring dips

-20 front squats

-10 OHS (115/75)

-30 games standard pushups

-8 OHS

-30 straight leg situps

-6 OHS

-30 pullups

-4 OHS

-30 KB swings (1.5/1)

-2 OHS

-30 burpees

Muscle up technique

4 rounds:

-21 waist to overhead (75/55)

-12 pistols (6ea leg)

Press

3-3-3-3-3

5 x 1min rounds:

-10 double unders

-5 squat cleans (155/105)

"CINDY"

20min. AMRAP:

-5 pullups

-10 pushups

-15 squats

Work up to a heavy 1 rep deadlift, then, use 85% of that weight for the WOD.

9min AMRAP:

-1 deadlift (85%)

-3 HSPU

-6 ring dips

-9 box jumps

3min AMRAP (as many reps as possible)

-200m run

-30 double unders

-20 toes to bar

-30 box jumps

-20 SDLHP (95/65)

-30 burpees

-20 shoulder to overhead (95/65)

-30 wall balls

Rest 1 min.

Repeat 6min. AMRAP (start from beginning and complete as many reps as possible)

Rest 1min.

Repeat 9min. AMRAP (start from beginning and complete as many reps as possible)

**Score is based on total completed reps**

HSPU technique

10-15-20

-sit ups

-chest to bar pullups

-squat box jump

 Today is Ashley's last day training at C5 before she moves. You will be missed ASHINATOR!!!

"ASHINATOR 2012"

4 ROUNDS:

-200M. RUN (Carrying 45/35 plate)

-20 RING PUSHUPS

-12 CURTIS P's (95/65) demo video on Curtis P's