19th January 2020
WOD WOD, January 20, 2020
Bergeron Beep test…ish
Cluster (Weight)
Squat Clean Thruster
Metcon (Time)
For time:
400m run
3 rounds of Bergeron beep test
400m run
3 rounds of Bergeron beep test
400m run
Bergeron beep test:
7 Thrusters
7 Pull ups
7 Burpees
*15min cap
Rx 35/25
VARIATIONS:
Run: Row same distance or 300m Run
Thruster: reduce weight/Front squat/Push press
PU: Jumping/ring rows
COOL DOWN
KB Quad Smash
3 Clusters (reset at bottom)
100m slow jog
*Building up to heavy-ish but smooth triple
*Drop and reset bar if you have 15s or higher