“BEAR” WOD 11/22/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ & 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility


WIN
SKILL: (Midline Stability Test – T2B Capacity)
EMOM 10
6 T2B
*At Min. 2 add 1 rep until failure. Stop after the 10th Min.
**If you crushed it last testing week, please start with 8.
***Scale to Hanging Knee Raises accordingly.
LIFT:
Clean & Jerk
Build to 60%
WOD: (Max Strength Test)
“BEAR”
AMRAP 20
35 Double Unders
1 Clean & Jerk
*Start at 60% and build to a 1RM.
**Please continue to max your clean once you hit a threshold with your jerk.


FIT
SKILL: (Midline Stability Test)
4 Stations (1 Min. On / 1 Min. Off)
Station 1: Max Effort Hollow Hold
Station 2: Max Effort L Sit Hold
Station 3: Max Effort Hollow Rock
Station 4: Max Effort GHD Back Extension
*Note times and reps.
**Goals: 1 Min. L Sit, 1 Min. Hollow Hold, 1 Min. 50+ Hollow Rocks and 30+ Back Extensions
LIFT:
Deadlift
Build to 60% x 3
WOD: (Max Strength Test)
AMRAP 20
70 Single Inders (35 DU)
1 Deadlift
*Start at 60% and build to a 1RM


AT HOME
SKILL: (Midline Stability Test)
4 Stations (1 Min. On / 1 Min. Off)
Station 1: Max Effort Hollow Hold
Station 2: Max Effort L Sit Hold
Station 3: Max Effort Hollow Rock
Station 4: Max Effort Supermans
*Note times and reps.
**Goals: 1 Min. L Sit, 1 Min. Hollow Hold, 1 Min. 50+ Hollow Rocks and Supermans
LIFT:
Sumo Deadlift
5 x 10
*Use what you got
WOD: (Slow Glycolytic Test)
AMRAP 20
10 SDHP
20 V-Ups
40 Mtn. Climbers
*Use what you got for SDHP
**Compare to Baseline Test 9/1

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