Thursday 140116
“Bergeron Beep Test”
Every minute on the minute for as long as possible:
7 Thrusters (Men 75 lbs, Women 55 lbs)
7 Pull-ups
7 Burpees
If you don’t have unassisted pull-ups, sub sumo deadlift high pulls.
If you don’t make all the reps within the minute then continue to do as many rounds as possible for 15 minutes.
Post rounds completed within the minute and total rounds for the 15 minutes.
Fittest in OK COMPETITORS and anyone interested:
It looks like we might be spinning in OKC…my dad is a spin instructor at Sky
and has offered a class for us on Sunday at 2:00. There are 23 bikes. All are
welcome…first come, first bikes! Please let me know if you are interested so he
knows how many to expect. You can message me at 9182603287. Thanks! Shannon
Love the picture, Laura!!!
Front Squats
10×3 (175)
Wod as rxd 3 + 6 extra rounds after
Back Squats at 135# – only did 6 sets of 3
WOD as a 15 min amrap, w/jumping pull ups = 6 rounds even
Um…I meant front squats. Apparently I’m still sleepy.
Front Squats
10 x 3 @ 225#
Modified WOD:
15 min AMRAP
7 HSPU
7 Pull Ups
7 Burpees
6rds even
FS 10 x 3 @ 195#
Wod as rx’d
8 rounds
Warm-up: 5 minutes of max double unders. Practiced and probably less than 20 because I wasn’t counting.
Strength: Front squats
10 sets of 3 reps: 235#
WOD: rx’d except did SDHP instead of pull-ups.
Completed only 1 round in the first minute.
Rest of the 14 minutes did AMRAP.
Total in 15 minutes: 7 rounds + 7 thrusters
Sandals in Jamaica
Front squats: about 185#, 10×3 (hard to tell, no free weights, was on Smith machine)
FS 10 x 3 @ 245#
WOD – 15 min AMRAP – 8 rds & 7 thrusters
(only completed 1 rd in under a minute for the EMOM)
FS @ 135#
WOD as a 15 min AMRAP = 8 rounds……wasn’t up to trying to kill myself to do EMOTM
Max rep double unders in 5 minutes:
Total=336
Front squats
10 sets of 3 @ 260#
WOD
Made 5 rounds every minute on the minute and 9 rounds total in 15 minutes.
FS 10 x 3 @ 245#
WOD – 15 min AMRAP
8 rds
Great pic Laura!!
Great pic Laura!
Max doubles 165
FS 10×3 @ 105#
WOD 5 rep scheme instead of 7
9 rounds + 2 pull ups
Max rep double unders in 5 minutes:
Total=380
Front squats
10 sets of 3 @ 195#
WOD:
Made 4 rounds EMOM
Total in 15 minutes: 11 rds + 3 Thrusters
Front squats @155#
WOD as AMRAP: 7 rounds + 4 pullups
Split Jerk Practice
1ea @ 105-115-125-135(f)-115-125-130-135-140(f)
Front Squats
10×3 @ 140
WOD as Rx’d
Made 4 Rounds EMOM then finished w/ 8 Rounds
Great job, nooners!! AND, beautiful pic Laura!
AMRAP 15 min.. 8 plus 3 burpees
2 rounds of EMOTM.. Yuck
FS 3 x 10 @ 100#
Did this one in B-Town and had to improvise a bit!
15 min AMRAP: 8 rds + 7 thrusters
After Rd 4 I combined the burpees and the pull-ups and did 7 burpee Pull-ups each round bc I was doing pull-ups on a bar that was about half the width of a standard bar and it was very hard to keep a grip on it!
Front squats
10×3@110#
WOD
4 rds EMOM
FS 10×3@255 (305 max)
wod
1 in a minute
7 rds in 15 min
Front squats with 115#, last half with 105#
WOD as AMRAP 7 rounds + 2 thrusters
Front squats
10 x 3 @ 180#
WOD. RX’d.
Made 3 rounds EMOM
Then rested for 2+ minutes
Total: 7 + 2 pull-ups.
WOD AMRAP 8 rounds +4 pull-ups
FS: @105
Avoiding any movements that cause me to break parallel in a squat for hopes that rest will make my knees feel better.
@ 6:00 AM
Strength: EMOM 10 mins – 1 power clean & jerk
Mins 1-5: 185#
Mins 6-10: 195#
WOD: 7 RFT:
250m row
10 burpees (games standard)
7 power snatch (115#)
Rest 1 minute
Time: 25:07 w/ rest
@ 6:30 PM
Skill: EMOM 10 mins
3 MU
30 DU’s
Unbroken expect for the time when my rope hit the rig
Front Squats
10 x 3 @ 245#
Amrap Wod = 5 rds 7 pull-ups
Front squats 125# for 6 rounds, 130# for 2 rounds, 135# for last 2 rounds.
Wod as rxd 6 rounds even.
Isabel rx’d
11:01
5 k
22:54
FS – 120#
Wod AMRAP – 8 + 7 pull-ups
Max rep Double Unders in 5 minutes
184
10 x 3 Front Squats @ 215
WOD as rx’d
1 round in under a minute
8 rounds total
Front Squats
10 x 3 @ 160