Warm Up
500m Run to loosen up
2 Sets:
10 GHD Sit Ups
10 Hip Extensions
10 Alt. Spidey & Reach
10 Cal Bike
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BB Warm Up
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THRUSTER
Work to 8RM
Do not do 8 reps at each wt. when climbing
Perform 5's & 3's until you are ready to attempt an 8RM
If you DO NOT GET 8 Reps, lighten up and re-attempt...
If you DO get 8 Reps, and think you can get more...go for it!
Think 55% of 1RM Front Squat.
Limiting factor is obviously the press portion...Think powerful hip explosion and use the momentum!
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FIRE ALARM (past HERE)
For Time:
3 Rnds Bergeron Beep Test
50/35 Cal Row
3 Rnds BBT
50/35 Cal Row
3 Rnds BBT
Bergeron Beep Test = 7 Thrusters (75/55) + 7 Pull Ups + 7 Burpees
To be Rx, no step-down burpees...feet must stay together (in unison).
If 7 Reps is too many, scale to 6 or 5... the goal is to go UB in Thrusters, Pull Ups & Burpees...
Move very methodically thru these exercises...
Mitchel ~ scaled this WOD
A.Johns ~ Scaled Pull Ups & subbed 500m run for the row...
tb ~ 175# / 19:23
Thrusters 95x5, 115x5, 135x3, 155x3 then attempted the 175#...was just right... I could not have gotten a 9th rep or added any more weight... Was considering going after 185# but let the ego go and went lower...
As for Fire Alarm...I was hoping to go OTM with the 7's ... that went out the window by the 3rd rnd in the 1st set... took about 15-20sec in transitions b/t BBT & Row, Row & BBT
3Rnds ~ 4:00 (1st finished at 50s...started OTM...2nd finished at 2:10...worked right into 3rd, but paced it)
Completed Row ~ 7:30 (3:15 Row)
3Rnds ~ 11:30 (started at 7:45... 3:45...didn't think it was that fast)
Completed Row ~ 15:15 (3:30 Row)
3 Rnds ~ 19:23 (started this one at 15:30...so last rnd took 3:53! ... AND I WAS GASSED!!!
Praise the Lord!
GREAT JOB t.b. on your split times.
ReplyDeletesb - did the 1st part of Monday's w/o. 135# OHS (pr) / 95# SD / 105# SB. Then FIRE ALARM (65#-35cal) = 17:28.
3 rnds of BBT = 3:40-3:55-3:53
Rows = 2:07-2:04