WOD – Fri, Mar 17
Warm Up
SPECIFIC WARMUP
WEIGHTLIFTING WARM-UP
2set:
5 deadlifts (70-100% wod lbs.)
5front squats
5push presses
5thrusters|
5 KB swings
LOADING UP
2sets: PRIMER
3 deadlifts(100% wod lbs- movement.)
3 thrusters
3 KB swings
3 HSPU
3 T2bar
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
https://www.wodconnect.com/workouts/the-seven
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
https://www.wodconnect.com/workouts/the-seven
INTERMEDIATE
5 rounds for time:
7 handstand push-ups
7 thrusters (65/95 lb)
7 knees-to-elbows
7 deadlifts (105/155 lb)
7 burpees
7 KB swings (35/53 lb)
7 pull-ups
BEGINNER
5 rounds for time:
7 push-ups
7 thrusters (35/45 lb)
7 hanging knee raises
7 deadlifts (55/75 lb)
7 burpees
7 KB swings (18/26 lb)
7 ring rows
- CrossFit hero workout.
- Finish the workout in 20:00-35:00.
- Keep rounds to 4:00 or less.
- Barbell movements should be complete in unbroken sets for most rounds.
- Gymnastics movements should be unbroken across the entire workout.
Cool Down
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
1:00 row, bike, or ski
10 push-ups
10 sit-ups or v-ups
10 wall or pole facing squats
10 ring rows
1 set:
1:00 row, bike, or ski
7 handstand push-upswod movement
7 T2bar knees-to-elbows
7 burpees
7 pull-upswod movement