Wednesday, May 22, 2013

Thursday 5/23/13

Warmup
400m Row or Run
20 Squats
20 Back ext.
10 Push ups
5 Toes 2 Bar
2 karaoke

WOD
"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

We'll set this up to do as a team. Each member will take a station and we'll rotate. Be sure to set up your scales before we start. 




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2 comments:

  1. AnonymousMay 23, 2013 at 7:07 PM

    Our team xcaled the thrusters to 95 and the deadlifts to 185. We used a variety of DB weights for the KB swings. I used a 70#DB. We got everyone through it in 32:45.

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  2. katekMay 25, 2013 at 10:37 AM

    Scaled thrusters to 65 lbs and deadlift to 80lbs Kb swings 40lbs. Assisted pull-ups @12- had to run up and down stairs to get there. Time: 31:00

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