“The Seven”
7 rounds of:
7 HSPU
7 Thrusters 135/95/65#
7 Knees to Chest
Deadlifts 245/165/105#
Burpees
Kettlebell Swings 70/53/35#
Pull Ups
*Work with your coaches on scaling options including “The Five”, regular push ups, lighter loads, etc…
strength:
clean and jerk 1-1-1-1-1
“Planet 21”
21-15-9
SDHP 75/55/35#
Cal Bike
push press 75/55/35#
pull ups
otb lateral jump burpees
“G Man”
On the 0:00, on the 12:00 and on the 24:00:
1 round of:
50 double unders
40 kb swings 53/25/26#
30 wall balls 20/14/10#
20 cal row
10 ball slams 40/30/20#
This workout is three rounds, with each round starting at the 0:00, the 12:00 and again at the 24:00 minute mark. Go Hard on every round! If you are unable to do at least 10 unbroken double unders, then do 1 minute of practice and move on to the swings. Every movement should be done unbroken or with one short rest. Scale as needed to keep moving and score each of the three rounds separately.
strength:
5×5 back squats at 65% of 1 rm
10 tall box jumps after each set
conditioning:
“Harper”
6 min amrap of:
9 dumbbell reverse lunges 50/35/20# (each leg)
18 push ups (hands on dumbbells)
27 double unders“
COMP WOD:
“Rope-a-Dope”
Teams of 3:
AMRAP 25:
90/60 Calorie Bike
60 Alternating Dumbbell Snatches (50/35)
300 Double-Unders
15 Rope Climbs (15′)
