Art Romero

Hometown:
Unknown
Gym:
The Shoebox
Gender:
Male
Age:
--
Height:
--
Weight:
--

July 13, 2015

Performed at: The Shoebox
Workout Name: Birthday Bear
Description: I. STRENGTH

5x5 Back Squat (70-78% of 1RM)
5x5 Weighted Tempo Ring Dips (3-0-X-0)

12 Minute Time Cap at each station, so know your numbers - you will not have much time to "find your max".

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II. WOD | for TIME

5 Rounds of:

07 Bear Complex (135/95)*
13 DB Bent Rows (30/25)
35 Double Unders

*Bear Complex = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press

Advanced: Cluster, Back Squat, Push Press
Results: 33m 034s
Workout scaled
Warmup: MOBILITY

BAND:
Hip Mobility (Lunges, Pigeon Pose, Hip Circles)
Athlete's Notes: Back squat 5 x 185lb. Ring dip +20lb red and green band x2 no band. 95 lb bear complex. 30lb dumbell. All single unders.

1 similar workout

Date Name WorkoutDescription Results
07/13/2015 Birthday Bear I. STRENGTH

5x5 Back Squat (70-78% of 1RM)
5x5 Weighted Tempo Ring Dips (3-0-X-0)

12 Minute Time Cap at each station, so know your numbers - you will not have much time to "find your max".

---

II. WOD | for TIME

5 Rounds of:

07 Bear Complex (135/95)*
13 DB Bent Rows (30/25)
35 Double Unders

*Bear Complex = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press

Advanced: Cluster, Back Squat, Push Press
 33m 034s
Workout Scaled