Saturday, March 23, 2013

Saturday - Lions Tigers and Bears



Skill:
Tabata Situps/plank

WOD 1:
7 min AMRAP with a partner
20 Plate Burpees (use a 23-45 plate - smaller plates will bend)
30 OH lunges with plate 15/10
*burpee movement finishes by jumping onto a plate, then back to start next burpee
**partners can change out as often as needed

"Lions & Tigers & Bears Oh My!"

WOD 2:
7 m in AMRAP
"The Lion"
75/45
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats

"The Tiger"
95/55
5 deadlift
5 hang power cleans
5 front squat
5 push press
5 back squat

"Bear complex"
115/65
must perform 7 reps of the following before rest:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground
during the seven reps

Over time
Ruben's Choice

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