Single Arm Press and Barbell Complex

Strength WOD Four sets of: Single-Arm Press x 4-6 reps each arm Rest 30 seconds B. Ab Wheels x 6 Rest 30 seconds WOD (workout of the day) 12min max reps (95/65) Ladder up Deadlift Power Clean Front Squat Push Press Every time you drop the bar run 200m   Coaches Corner:  BB complexes have been made popular by Istvan Javorek (Javorek Complex), Randy Couture and Dan John. For those unfamiliar, a complex is a challenging combination of exercises performed with an implement (BB, dumbbells, sandbags, kegs, etc.) in succession without placing it down between reps or exercises—think of circuit training on speed. The trainee or person performing a complex should have technical proficiency in each individual exercise before linking the exercises in succession. Remember, the first rule in the gym is to do no harm.]]>