by  in WOD Leave a Comment

Wednesday August 1

“Fire Alarm”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

·     20min time cap.
·     1 sec for every rep not completed.
OPEN/PERFORMANCE 75/55
FITNESS 65/45
**POST CLASS**
RECOVERY/MIDLINE

2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between

Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

All movements are not for score or for tracking.

 

TEEN CLASS

“PUMPED UP GAME CHANGER”

21 – 15 – 9:
Kettlebell Deadlifts (70/53)
Box Jumps (20/20”)

Melinda MettenWednesday August 1

LEAVE YOUR COMMENT