Wod: ”The Sevens”
Four rounds for time of:
7 Handstand push-ups (modify as needed)
95/65 pound Thruster, 7 reps
7 Knees to elbows (modify as needed)
95/65 pound Power Cleans, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood/1.5 pood
7 Pull-ups
Run & Endrance: tonight is Hill Repeats. 8-10 reps of 20-30 seconds of climbing (all out); recover on way back down.
Thursdays times (last heat add 30 seconds to your time, I had to restart clock)
Hey. Are we going four rounds or seven rounds? Just checking because the CFC website says “four” but this WOD is normally 7. Thanks. Peace out.
Due to the time limitations and class sizes I have scaled the workout to 4 rounds.
If the class is small (1 heat) you can try the complete 7 rounds.
need to learn how to do pulls ^& burpees
I’m so stinkin’ sore from that tabata wod!! My ribs even feel bruised from the sit ups. Pretty pathetic!
Jen, I agree it feels like someone smacked my in the stomach. I think it is from the kipping pull-ups and sit-ups combined. Both are core exercises and I am probably not getting enough of them…:-)
Still hurting from Tabata shoulders etc but I will see everyone at 6:30 Friday
This was a great workout. 2 pood KB is now my friend!