Sunday, May 8th

7
May

Sunday, May 8th

16.3

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

0 Response

  1. Matt

    I’ll give a dollar to anyone who gets through more than 7 rounds EMOM.

    7 rounds for time:
    7:32 Rx

    1. Melanie

      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!

    1. BAston

      When you post a Wod on Friday that’s for tomorrow, tomorrow is Saturday. Except when it isn’t

  2. chad

    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

  3. Melanie

    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’!

  4. dtm

    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

  5. Tapout

    10:22

    “Bergeron Beep Test”

    EMOM for as long as possible:
    7 Thrusters (75/55) (52#)
    7 Pullups (7kbs 16kg)
    7 Burpees

  6. Kim

    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.

  7. BAston

    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

  8. J Cash

    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

  9. johanna

    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.

  10. Arnaldo

    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!