Announcements
- REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
- Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details
- ATG Barbell is back at Mission Gorge. Tuesdays 6pm and Saturdays 10am CLICK HERE for details
- Alex Diaz is our ATHLETE OF THE QUARTER!!
SWOD/WOD:
“The Bear Complex”
7 Reps of the following sequence, (which is 1 “Round”):
Power Clean
Front Squat
Push Press
Back Squat
Push Press (from behind the neck)
5 Rounds for Max Load
Rest as needed between rounds
Watch this video for rules:
http://www.youtube.com/watch?v=0WOP9J7QPwI
Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your five (duh).
3. Athletes can break up or combine hte movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel (duh) and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets.