Hey guys,
I hope you enjoyed your assignments this weekend. Get ready for this WOD. No strength because this WOD will be epic! Scale as necessary with weight. Try to did strict pull-ups instead of kipping (if you can).
Warm Up
200 touches with jump rope
Dynamic Stretching
WOD:
"The Seven"
Seven rounds for time 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 (try to do strict before kipping)
Stretch
For the thrusters and deadlifts, use one bar that you can rapidly throw weight on and off (e.g. I will be using 135 for the thrusters and then quickly throw on some 45s and 10s to get the 245 DL).
This WOD requires a bunch of equipment, so try going a little later or earlier than normal to ensure you can get your hands on some. I will be going at around 9ish after I get back from HEALing Clinic for anyone that wants to join.
Did 1.5 rounds of "The Seven" until the LHWC staff told me I had to stop...was making good time though (first round in under 4 mins).
ReplyDeleteFrustrated, I made a new WOD on the spot. These WODs, when we are told we can't do something and have to improvise, will be called the "You Can't Do That [insert name of Corpus member]" WODs (or YCDT [Name] WOD).
This one is YCDT Max...because he bailed on coming in with me...
YCDT Max
15-12-9 for time
245# Deadlift
70# Db swing
My time: 12:36:56 (next time, when I am fresh, I'll have a better time).