10/3/15

10/3/15

MAIN WOD:
1. Conditioning (start by :20)
“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 75/55
7 Pull ups (sub Ring Rows, no banded pull ups allowed)
7 Burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…
*Scale: Start with 5 or 3 reps of each and lighter thrusters

2. Partner Conditioning (start by :40)
2 RFT:
400m Sled Push, empty (outside) *both teammates walk and switch pushing sled at any point
100 Double unders (2:1 SU)

*2 teammates, 1 works at a time

LEVEL III:
1. Conditioning (start by :20)
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…

2. Gymnastics Skills (start by :40)
EMOMx16:
Odd: 4 Strict Deficit HSPU
Even: 1 Legless Rope Climb + 1 Rope Climb

3. Conditioning (overtime)
2 RFT:
200m Sled Push, empty (outside)
75 Double unders