• Trigger/Warm-up/Mobilise/Activate
  • 1) Work up to a challenging load on the Bear Complex (NB ensure perfect technique at this load!)
  • * power clean – front squat – push press – back squat – rear heave press 
  • * 1-1-1-1-1-1 (on this challenging load)
  • Bar starts on floor!
  • then…
  • 2) Complete the following for time:
  • Run 400 m
  • 21 HSPU’s
  • Run 300 m
  • 15 HSPU’s
  • Run 200 m
  • 9 HSPU’s
  • Time Cap 12 min
  • UWS Athletes – Time Cap 6 min
  • Score = Time OR Time plus 1 sec per rep mised
  • UWS Athletes:
  • 1 x Max Reps Bar M-up’s
  • and
  • 1 x Max Reps Toes 2 Bar
  • Record reps for each movement, total reps & elapsed time
  • and Practice Pistols (10 reps each leg)
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Dean Anderson “Blackie” successfully completing his Ring HSPU’s from last Friday’s WOD. Carlos (Left) and Dave (Right) looking on.