3 rounds of
- 10 x Stability Ball Forearm Saws
- 10 x Stir the Pot Left
- 10 x Stir the Pot Right
Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25
- 5 x Strict Press @ 70-75% of 1RM
- 5 x Push Press
Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible
- 5 x Thrusters @ 75lbs
- 5 x Pullups
- 5 x Burpees
Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.
When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.