7
May
Sunday, May 8th
Whole Life Challenge Baseline WOD
“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.
Oly Class
Hang Power Clean + Push Press
5 x (3 + 2)
Front Squat
5 – 5 – 5 – 5
I’ll give a dollar to anyone who gets through more than 7 rounds EMOM.
7 rounds for time:
7:32 Rx
You gotta up that $ amount for me to beat you
how far did you go rx? paul tremblay did 27+ rounds rx
Woof did this with Matt and Mel at open gym
Scaled to 3 pull-ups
10:59
ew
9:44 – scaled to 3 pull-ups because we all know how I love to stare at the bar and this workout is meant to be constantly moving
not looking forward to re-testing this at all!
Shout out to Matt’s lack of understanding of social media and linear time!
When you post a Wod on Friday that’s for tomorrow, tomorrow is Saturday. Except when it isn’t
…Sunday people – IT’S SO FUN!
I bet my EWOD is starting to look real good right about now…
OG
6-4-2-6-4-2 BS
200-210-225-205-220-235
Followed BAston’s weight scheme because he’s a strong mofo I could try and replicate
Bergeron’s Beep Test has been on my To Do list for a while, so glad Matt programmed this…
4+19rx then finished the rest of the 7 rounds in 9:24
35 min Row/Burpee WOD
4,714m
next time will definitely aim to get at least a 5K…
Happy Mother’s Day to all of the Metropolis mommies! And to all of our members mothers’!
Oly
Complex:
115-125-135-145-155(jerks)
FS:
5×5 @ 135#
EWOD
8 Rounds, run 400 meters every 3 minutes
76 seconds
81
78
83
86
88
87
89
10:22
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters (75/55) (52#)
7 Pullups (7kbs 16kg)
7 Burpees
11:05
35lb bar thrusters
12lb KB swings
Burpees
9:13 with 2 pull ups each round
Thanks Kim!
3+16 rx
Finished 7 rounds in 10:25
Oly working up to a heavy clean
225,235,245,255,265,275,280,285,290,295,300!
WOD
9:50 with 45 lb bar and 35 pound kettlebell.
2+16 Rx
7 rounds in 11:10
7 rounds in 12:00
7 Thrusters @53#
2 pull ups
7 burpees
13:44
Thrusters @ 55#
7 Russian KBS @ 16kg
7 Kim style burpees:
– Throw yourself to the ground
– Promise yourself you’ll never drink again
– Step up one leg at a time
– Question Liz’s ability to count.
I thought Liz knew how to coynt but was also good at no repping
that was miserable.
13:16
52#
16kg KB swings
Nate (2 MU / 4 HSPU / 8 2pood KB’s in 20 minutes)
9 rounds
I had 7 rounds complete at 12:47, then the MU’s disappeared. Jon said that I would maybe get 7 rounds total…. So suck it 🙂
3×5 front squat @ 155# / 10 GHD’s with 10# plate
beep beep
4+7rx
7 rounds in 8:49
Did the Bergeron beep test with modification
Air squats
Pull ups
Burpees
Got to the 7th minute and finished at 8:12
Then some bench, ring dips and push ups
Single leg RDL with KB and T2B and bicep curls
12 min EMOM: 1 strict pullup + 1 strict dip
OLY: (except i read wrong, didn’t do power)
3 hang clean + 2 push press:
65-75-85-95-100
Front Squats 5s:
100-110-120-130-140-150
beep test: 1+20 rx, did my one more burpee then called it a day. just wanted to see if i could do one round rx.
15 Minute EMOM
Thrusters @ 45
5 Pull Ups
7 Burpees
I definitely am going to do better the next time this WOD shows its ugly face!
10:21
7 Thrusters @ 22#
7 KBS @ 12kg
7 Burpees:
15:21 EMOM 7×7 thrusters 22; burpees; kettle bell swing 12kg
burpees why why