WOD for Tuesday, 3/3/15:
500m row
4 rounds:
8 deadlifts (275#/185#)
8 bar facing burpees
500m row
500m row
4 rounds:
8 deadlifts (275#/185#)
8 bar facing burpees
500m row
5 rounds:
5 overhead squats (155#/105#)
10 chest to bar pull-ups
15 box jumps (24″/20″)
14 minute cap
4 rounds:
500m row
20 handstand push-ups
2 minutes rest after each round
CLASS UPDATE FOR TOMORROW! The first class will be 12pm (noon). So no 5:15am or 9:15am!
“Bergeron Beep Test”
EMOM for as long as possible:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
*When considering scaling, don’t only think about the weight of the bar, variation of the pull-up, etc…but also consider decreasing the reps to 5 of each movement, 4 of each movement, etc. The goal here is to get AT LEAST 10 full rounds.
50 calorie row
10 push jerks* (185#/125#)
40 calorie row
8 push jerks
30 calorie row
6 push jerks
*No split jerks, push presses, or strict pressing. If you do the workout with the weight above but don’t do a “push jerk,” it’s not “as prescribed” (Rx).
5 rounds:
AMRAP for :30 of front squats (155#/105#)
rest :30
AMRAP for :30 seconds of C2B pull-ups
rest :30
AMRAP for :30 of box jumps (30″/24″)
rest :30
AMRAP for 10 minutes:
30 double unders (45 singles)
15 power snatches (75#/55#)
OPTIONAL gymnastic work:
3×10 strict TTB
3xME handstand push-ups