9
Jul
Sunday, July 10th
Whole Life Challenge Baseline WOD – The Retest!
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Burpees
Post rounds completed to comments.
You must complete 7 rounds, so if you fall off the EMOM pace, finish out 7 rounds for time.
If you don’t have 7 pull-ups, scale to 7 kettlebell swings.
Compare to 5/8/16. Post rounds completed emom and 7 rounds time to Comments.
Oly Class
Clean and Jerk
25 minute EMOM
OG @ CFPB
Handstand walk work for 10 minutes
MU’s: strung 10 sets of 2 without any fails. Went for a 3rd rep without coming off the rings a few times but just missed. Getting there.
Wod: 3 rounds for time
20 cals on assault bike
10 front rack lunge @ 135#
20 sit ups
5 deficit HSPU with 25# plates
13:39 I think (someone F’d with the clock)
Thrusters from rack, 2 pull ups
9:03
Compare to last time 9:13
Oly
145(4)-155(4)-165(4)-170(3)-175(3)-180(1,FJ,1)-185(2)-190(two pretty squats cleans and two failed jerks)
Tabata mash-up (16 rounds)
Hollow rock/push-up
12:58 with kbs. Down from 13:38 last time
OLY- worked to #85
Beep thing WOD- 8:30 2 Rounds @ emom then finished last 5 rounds – all with KBs
Beep re-test 9:28 compared to 12:00 last time!
Whoa!!! Darcy is strong as f#$k.
Oly – 135(4)-145(3)-155(5)-165(3)-175(3)-185(2)-195(1)-205(f)-205-205-210(f)
Bergeron – 3+20 (last time 4+19 but bw is 10lbs heavier today than in May)
5 rounds
5 back squats @245
250m row (keep the pace under 2:00)
57sec, 58sec, 58sec, 59sec, 53sec
10:14 rx
Clean and Jerk
25 minute EMOM
63(3) 68(3) 73:(3) 78(3) 83(6) 88(3) 93(2) 98 (2) Last 2 were power clean
Partner wod With Jon
10 min Amrap of
8 hang power cleans @135
12 Wallballs
4 sets
8 hang power cleans @165
12 wallballs
4 sets
8 hang power cleans @185
12 wallballs
2 sets
Finished 2 power cleans on the 2nd set
25 min EMOM Clean and Jerk
85×2, 95×2, 105×2, 115×2, 120×2, 125×2, 130×2, 135×2, rest, 140, 142PR, rest, 145PR, 147 (f the jerk), DONE
Clean & jerks
73(4)-83(4)-88(4)-93(3)-98(3)-103(2)-108-113-118-123-128-133
Today’s wod
2 rounds of of the beep test RX
7 rounds total 12:16 Rx’d
– took full min rest after each round #nolungs
Gone for the work week. Made up a hotel WOD
5 rounds as fast as possib but didn’t keep time
1/4 mi run on treadmill
50 lb DB bench x 10
50 lb DB swing x 15
125 on pull down x 10
Built up a healthy sweat (duh) but wasn’t too hard. Ratios were all wrong. Hotels need to stock things heavier (but not too much heavier) than 50 lbs.
25 min EMOM @ 170 across
Holy crap…
25 Mim EMOM Clean and Jerk @ 73 Work on pulling the bar back, up on my toes, shrug
…Legs shot from yesterday WOD.