WOD
“The Seven”
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups
WOD Guidance & Goal: When choosing your weights, consider that the first round should be unbroken for all movements. There will be a 35 minute cap.
Post Time to Comments. Compare scores HERE.
6 Rx
@ 30 min time cap
5+35
65#/95#, 2 ab mats, knees to triceps except last round just knees up bc ripped
Oops 65#/135#
5+40 30#DB/95#/knee ups/225#/70#KB
What a great class this morning!!
Agreed! Great Sat 7am!!!
6 rounds of 5 reps. 2ab mat/55#/ku/125-175/35# Russian/green
5×5. 95#/185#/53#
21:46
5+14
75#, 135#, 2 ab mats
31:15 65#/135#
6 + 42 2 ab / 95 / 225
5+44, 2 ab mats / 75# / 135#
Signifcantly worse than last time. Didn’t get as far and went lighter on DL.
4+31 – bench hspu, 55# thruster, knee ups, 125# deadlift, 35# KBS, purple band pull-ups
5 rounds plus DBPP, thrusters, KtEAs, DLs, burpees. Seated DBPP 25# • 2, 65# thrusters, KtBAs, 135# DLs, burpees, 44#KBSs, medium band PUs
Last time: 5 rounds plus BHSPUs then run away. 65# thrusters, 115# DLs, BHSPUs, KUs, 35#KB, BBPUs
The Seven
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
4+14 Rx
The Sevens chewed me up and spit me out!
28:56. 2 abmats/ 55# /95# / 35# / Knee ups / banded PUs.
4+35 Rx
5+7 Rx. Glad to be back.
6+28- 1 mat + 5# plate/ 55#/ 125#/ 35#
Went light to try* to finish
6+4 95# thrusters/225# dL (skipped round 6 DL, Back tightened up). Crushing wod
RIP to those 7
6+3 125# DL/35# KB/HSPU 2 AbMats/45# Thurster – Ring Row last 12 PU due to rips
21:49? 75/135/35
5+17 rx
At 30 min cap.
5 + 6 115# / 225# / 1 Abmat +10lb plate / 70#kb / K2E