beep test, bergeron beep test, burpees, crossfit, pull-ups, thrusters, training, wod, workouts -

Wednesday 8.19.20

Mobility Warm-Up (10-15 Minutes)

Bar Hang

10 Scap Pull-Ups

Couch Stretch

Bottom Squat Stretch

Rig Pectoral bent arm stretch

Lat Foam Roll


Strength/Skill - Power Clean


EMOM 2x6 Rounds


Build to a heavy 1 RM 


WOD (Workout of the Day) 

"Bergeron Beep Test"

EMOM complete 1 Round

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

Go until you cannot complete all the above in 1 minute

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 5-12 Rounds
  • Score is last minute completed

*Scale accordingly if any exercise cannot be performed RX