Wednesday WOD 12-7-17
July 11th, 2017
Wednesday WOD 12-7-17
We are changing to 1 week behind CompTrain starting on Monday, not 2 days behind.
So we will be testing you all over the next 4 days.
1. Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
Paul Tremblay: 27 rounds + 15 reps
Cheryl Nasso: 24 rounds + 19 reps
+ Optional Extra’s in Open Gym.
1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
2. Front Squat
(70%/5)4
Thank You: https://www.builtbybergeron.com/comptrain-faq/
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