A1. Take 20 minutes:
Shoulder Press: All percentages are based on your 1RM Shoulder Press.
80%x3x5
-Rest 1 minute between sets

A2.
Push Press: All percentages are based on your 1RM Push Press.
65%x5x3
-Rest 1 minute between sets

Options!

You have 2 options for today.  If you are new to “The Bear” choose option 1 and work on developing your heavy set and focus on technique and endurance with the bar complex.  Also know that we program it for the first Monday of every month.  If you have been with us a while and have a heavy “Bear” established, give the WOD below another go.  Compare your times to the last!

B1. “The Bear”
5 Rounds: 7 Cycles of the following
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets

B2. For time:
“Bear Down”
1000 meter row
then…
Complete 4 Rounds of the following:
5 Cycles of “The Bear” 135/95lbs
10 Bar facing Burpees
-1 Cycle of “The Bear” consists of 5 movements in this order: 1 power clean, 1 front squat, 1 jerk, 1 back Squat, and 1 jerk.
*20 minute time cap

Some of our graduating first onramp at Lincoln Square. Congrats Team Derecho!

Some of our graduating first onramp at Lincoln Square. Congrats Team Derecho!