The "Sport of Fitness"
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2/15/2018; Thursday

WOD:
Bear Complex:
5 rounds, increasing weight each round:
7 reps of the complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Second Push Press
 
Not for time. The 7 reps of complex must be unbroken, tap & go, to count.
Log heaviest round.

2/14/2018; Wednesday

Strength:
Bench Press: 5×4
(working up in weight each round)
amrap unbroken pullups after each round, if you can do more than 5, add weight
 
WOD:
15 min amrap:
2,4,6,8..: pistols [or double the lunges]
1,2,3,4…: bar muscle-ups [or chest-to-bar pull-ups or regular pull-ups]
100m run after each round
 
[Rx+ = ring muscle-ups]