February 3, 2018
Conditioning: EMOM for as long as possible
Bergeron Beep Test
7 Thrusters, 75/55
7 Pull ups
*The goal is to complete 1 round every minute on the minute, and to do so for as long as possible. If you do not make it 15 minutes or cannot perform all the movements within the minute, then you will perform it AMRAP style until the 15 minute mark. Which means everyone is working at least 15 minutes. If you are able to go 15 minutes EMOM style, continue on until you are unable to get the required work done within the minute.
*Record the amount of successfully completed rounds within the minute.
Conditioning: AMRAP x 16:00
Saturday Team WOD
Partner 1: Run 200m
Partner 2: Wall Balls
Partner 3: Box Jumps
Partner 4: Burpees
*Teams of 4. Partners 2/3/4 work while Partner 1 runs. Upon return of running partner, all partners rotate to the next position and continue. Try to work unbroken while your running partner is out. Each teammate to keep a running total of their own reps. All four partners will add totals together at the end for final score. Run counts as “1.”
3 Squat Total (Work up to 1RM of each lift)
(1RM of each lift)
*Score is combined weight
The Chief is Dead (5 Rounds for reps)
“The Chief is Dead”
AMRAP in 4 minutes
3 Power Cleans
6 Push Ups
9 Air Squats
Rx 135/95 Rx+185/135
1 Minute rest, then repeat for 5 total rounds.
Metcon (AMRAP – Rounds and Reps)
Death by Stone/Bag/Any Object, Ground to Shoulder
1 rep in first minute
2 reps in second minute
3 reps in third minute, continue this pattern until you cannot complete all reps for that minute. You choose Stone, Sandbag or any other object. Lift from ground to shoulder. Post load/object in comments.
7 Rounds for time of:
11 Bodyweight Deadlifts
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007