Workout of the Day:
“The Bear”
As Many Rounds As Possible in 20 Minutes of:
Dumbbell Suitcase Deadlift
Dumbbell Clean & Press (One Movement)
Dumbbell Overhead Squats
Dumbbell Push Press
Dumbbell Front Squat
Use one dumbbell/kettlebell and switch hands each round. Post weight and number of rounds to comments.
Rob, Strong like Bull 
I’m going to do this with a barbell because I’ve got no dumbells.
How many reps of each exercise?
5 of each, and myself and Kyle went with 15kg.
I’d say a barbell will push the DOS up pretty high on this, switching sides is the only break you get. What happened to your kettlebell?
Left it in Dublin, and I’m in Donegal at the moment.
I’ll sub a clean & jerk for the clean & press and do it with the 20kg barbell. 5 reps it is.
BTW, what’s DOS?
Degree Of Suck, rating system that runs from 1-10.
Spend enough time hovering around 7+ and you’ll likely develope AKP (Ass Kicking Potential).
I read too much Performance Menu…
i did one of each in a round and did 28 with a 45lb dumbbell.
My OHS was a limiting factor and i struggled with it, finding myself on my toes, instead of my heels, a few times. Got a few odd looks from people as i sprayed them with my sweat!! Wish i could have done it outside in the sun, it is such a shame to be stuck inside with the meatheads when there is a glorious day outside.
Followed it up with max rep pullups with a 20lb dumbbell – 4,3,3 and dips with the dumbbell – 8,10,10
Great workout today!
Colm O’K – I knew the second I got up to the gym I’d forgotten the reps. Serious work on the single bear!
Dan – 12 rounds at 5Kg
Jeff – 16 rounds at 5Kg
Kyle – 13 rounds at 15Kg
Shane – 12 rounds at 5Kg
Will – 19 rounds at 5Kg
Forgot just how sucky this one was, got 15 rounds at 15Kg and can feel my arms beginning to completely give up as I’m typing this.
Enjoy your weekend guys. Remember, absolutely no sweets if you want your six pack. But then again, don’t listen to me, since I haven’t got one
12 rounds, 20kg olympic bar
Felt like I could have gotten another couple in if I had someone else there to race.
5kg ey? Gosh, it felt heavier.
Yup, 5Kg dude. The power of the mind, eh?
I should point out that without Dan there I doubt I would have done the 20. Isn’t it funny how even 4 minutes into it, thinking “Oh God this sucks, I just want to survive this and go home” there’s another part of you thinking “get 14 rounds, beat Kyle!”?
So I went for a run today and was really surprised when my arms started cramping up just from holding them at a 90* angle given that the 150 pullups was clear back on Thursday. If I never see that workout again, it will be soon enough.
As a side note, that run was as much of a grind as a WOD. It took all I had just to not stop. I’d like to think its the IF combined with very low carbs rather than the fact that I’m a tubby namby-pamby wuss girl.
Low carb…cramps…you taking your potassium compadré?