WOD Wednesday 19/03/2014

“CrossFit Bear Complex”


Five rounds of:

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press


Take 2 minute rest between rounds.


Score is the highest weight completed without dropping the bar during the sets.










19 Comments on “WOD Wednesday 19/03/2014

  1. Why do I have to be injured when you have some great Wods coming up…

    Oh yea happy bday latchy 🙂 hope it’s a good one

  2. Happy birthday to you
    Happy birthday to you
    Happpppyyyy birthhdayyyyyy too lockyyyy stock coach lockkkkk
    Happy birthday to you

    Have a great day coach latch ..
    thanks for everything you do . Thanks for being one of the awesome 4551 coaches. You go alright 🙂 haha x

  3. Happy Birthday Locky thank you for your patience and help I appreciate it have a great day:)

  4. Happy birthday Locky! A special day for a special guy. Thanks for all you do for 4551, both in coaching and friendships. You’re a very talented guy and it’s amazing seeing what you can achieve. Have a cracker day mate! 🙂

  5. Wishing you a very very happy birthday Locky – hope you have an awesome day.

  6. Happy Birthday Locky! Hope you have a great day 🙂

  7. A cracking turnout for the morning sessions, so much improvement in lifting under fatigue. Great to see people making extra effort getting a big breath and engaging tightness for quality in set-up and movement.


  8. Thanks for the well wishes and kind words guys. You guys make up an awesome community that I love being a part of! Cheers!

  9. Happy birthday Latchy Patchy Lauchie Garret Hairinator!!

  10. Happy Birthday Locky!

    Did this one before work tonight, 20-30kg

  11. Happy birthday Locky! Hope you had a cracking day!

  12. Happy birthday lock stock. Work wod bear complex mod. Changed the back squat for an extra front squat. 30-40kg