CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - TUES, 07DEC10





Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:

Followed By:

WOD:

"The Seven"
Seven rounds for time of:

Rx

  • Handstand push-ups, 7 reps
  • Thruster,135/95#, 7 reps
  • Knees to elbows, 7 reps
  • Deadlift, 245/ 175 #, 7 reps
  • Burpees, 7 reps
  • Kettlebell swings, 2/1.5 pood, 7 reps
  • Pull-ups, 7 reps

    Intermediate
  • Handstand push-ups, 7 reps
  • Thruster,95/75#, 7 reps
  • Knees to elbows, 7 reps
  • Deadlift, 225/ 155 #, 7 reps
  • Burpees, 7 reps
  • Kettlebell swings, 1.5/1 pood, 7 reps
  • Pull-ups, 7 reps

    Novice
  • Handstand push-ups, 7 reps
  • Thruster,75/55#, 7 reps
  • Knees to elbows, 7 reps
  • Deadlift, 195/ 125 #, 7 reps
  • Burpees, 7 reps
  • Kettlebell swings, 1 pood/12kg, 7 reps
  • Pull-ups, 7 reps

    Followed By:

    Skill:

    Post time to comments.


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