Wednesday, May 22 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: Barbell Bear Complex

WOD: Complete the following…

  • 1 mile Run
  • Max unbroken Deadlifts

Rest 2 minutes

  • Max unbroken rounds of Barbell Bear Complex


  • DeadLifts: C: 275/185lbs    S: 185/135lbs   D: 135/95lbs
  • Bear Complex: C: 135/95lbs   S: 115/75lbs   D: 95/55lbs

The Rules:

  • Note the time of your 1 mile run as soon as you get to your bar
  • Immediately do as many unbroken Deadlifts as possible resting only at full lock out
  • 1 rep of the Bear Complex is when you touch the floor with barbell after the second Push-Press
  • The bar must touch and go during the Bear Complex resting anywhere but while the bar is on the floor


  • Subtract 2 seconds from your run time for every rep of the Deadlift and Bear Complex
  • Record your final run time to results

Cash-Out: Med Ball Slam Tabata, 20/14lbs

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!