Strength:
E1:45MOM X 5
Build to a heavy 5RM Front Squat
LeanFit:
E1:45MOM X 5
12 Light Goblet Squats, for speed + Max Assault Bike Calories
WOD: “Final Stimulus”
EMOM X 15
3-7 Burpees
3-7 DB Thrusters
3-7 Gymnastic Pulls
RX: Must complete all 15 rounds at originally stated rep/weight/movement
Notes: Straight from Bergeron himself…with a twist. Standard workout is written as 7 reps of each. Regional athletes are supposed to get 12-15 rounds, while Games athletes can put out 20+ rounds. Scale this workout to where you will be performing about 30-40 seconds of work max first 3 rounds. If your conditioning is on point, you should be able to hold onto that work/rest ratio. If you aren’t able to maintain, probably need to get back on that cardio/breathing game. Athletes may choose their reps for each movement, weight on thrusters, and style of gymnastics pull. No bands today, so ring rows and jumping pull ups if we don’t have our kipping pull ups in the bag yet. Athletes must state their movements to their Coach before the WOD starts so the Coach can write is down. Example: Westy states 7 burpees, 5 Thrusters at 70#, and 3 Muscle Ups. So his score would read, “Weston-7/5@70#/3 MU. If he completes 15 rounds, he’d get RX, otherwise its FW. FYI, this is what Westy is doing, so if you wanna bet he can complete all 15 let him know and if he doesn’t he owes you a FitAid lol. If you drop out of a round, no worries, rest up and pick back up on top of a minute within the next 2 minutes.
