Wednesday WOD - 11/19/2014...TEST YOURSELF

November 19, 2014

HUMP DAY!  Here are your Wednesday WODs...let's work hard to get over that hump.  Push yourselves.  Test your limits.


Wednesday Nov. 19, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm)


Strength – one bar:

Strict 3r3s

Push Press 10r2s

Push Jerk 20r1s


“Bergeron Beep Test”

EMOM for as long as possible:

7 Thrusters 55/75

7 Pull ups

7 Burpees



EMOM for as long as possible:

4 Thrusters 45/65

3 Pull ups

2 Burpees


**You can also modify the prescribed reps to be 6 or 5 of each movement.  This is a very challenging test so if you're not ready to do as prescribed, try to get at least 5 rounds of a scaled version.  Keep working hard and you'll get there**


This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  

This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 


By the way…Spealler got 17 rounds + 16 reps.


Rest as needed, then…


For time:

50 Push-ups

40 Front Squats 55/75

30 Sit-ups

20 Hang Power Snatch 55/75

10 Calorie Row


Yoga (6:30pm)


On-Ramp (7:30pm) - front squat, press variations, thruster



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