5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
Wah this looks fun as a WOD/Finisher
- Weib
- Pro and hardcore
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Wah this looks fun as a WOD/Finisher
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Re: Wah this looks fun as a WOD/Finisher
Perhaps this would be more manageable (albeit an exercise in mental fortitude):
“Sparrow’s Dozens”:
12x Deadlift @ BW +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20#
12 Rounds
“Sparrow’s Dozens”:
12x Deadlift @ BW +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20#
12 Rounds
- galapogos
- GM, Team Biceps
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Re: Wah this looks fun as a WOD/Finisher
576 reps...xarope wrote:Perhaps this would be more manageable (albeit an exercise in mental fortitude):
“Sparrow’s Dozens”:
12x Deadlift @ BW +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20#
12 Rounds
Re: Wah this looks fun as a WOD/Finisher
you know you want it...
- galapogos
- GM, Team Biceps
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Re: Wah this looks fun as a WOD/Finisher
Not for 12 rounds, not really...
Besides, no med ball.
Besides, no med ball.