Wednesday 3-10-20

Warm up

3-4 Sets

10 Calorie Row

30 Second Wall Sit

10 Single Arm Dumbbell Strict Press (5 Each Side)

30 Seconds Dumbbell Goblet Squats

Performed With 1 Light Kettlebell

There is 2 parts to this workout

THEN

WOD 1

“Bergeron Beep Test”

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

GENERAL

• Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees

• If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

• For Example:

* Rounds 1-10: 7 Reps Each

* Round 11: 8 Reps Each

* Round 12: 9 Reps Each

* Round 13: 10 Reps Each

* …..

• Your score is total completed rounds and reps

• The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds

THEN

WOD 2

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Today’s the Big Clean Complex

• We’ll perform the Squat Clean version of this complex today

• Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

• These 9 reps are designed to be completed unbroken each round

• Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

• Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

• Record all 5 weights used for these rounds

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