HERO WOD
“The SEVEN”
7 RFT:
-7 HSPU MRX 2/4″ rise
-7 Thrusters 135/95lbs MRX 95/65
-7 Knees to Elbows
-7 Deads 245/165lbs MRX 185/125
-7 Burpees over Bar
-7 KBS 70/55# MRX 55/35#
-7 Pull-ups
“The SEVEN”
7 RFT:
-7 HSPU MRX 2/4″ rise
-7 Thrusters 135/95lbs MRX 95/65
-7 Knees to Elbows
-7 Deads 245/165lbs MRX 185/125
-7 Burpees over Bar
-7 KBS 70/55# MRX 55/35#
-7 Pull-ups
WOD Rx: (except 60# DB Thrusters)
34:10
WOD w/ 123# Russian KBS
6 rds in 39:00
Rx’d
5 rds + 7 knees to elbow @ 35:00
6 rds @ 37:50. Stopped there
WOD MRx (*except did 2 wall walks for the HSPUs)
34:12
RX 30:08
Home WOD
10rds
-10 KBS (53# kB)
-10 Goblet Squats
-25 double unders
19:36
Wod rxd
32:20
Wod with 185# DL and 95# thrusters
Reg burpees
1 pad on HSPU
= 30:50
Sam Stone
With several mods
= 30:30
Rx. For 4 rnds @ 34:00
Quit there
“Seven” RX
29:15
“The Seven”
As Rx’d with strict HSPU’s (one barbell; changed loads each round)
Everything unbroken
Time: 27:39
No Hook No Feet Snatch: 1@135, 1@135, 1@135, 1@135, 1@135
Power Snatch: 1@135, 1@135, 1@135, 1@135
4″ Deficit Snatch: 2@145, 2@145, 2@145, 2@145
Power Snatch: 1@175, 1@175, 1@175, 1@195, 1@205, 1@210, 1@195, 1@195, 1@195, 1@195, 1@195, 1@195
Hang Squat Clean: 3@195, 3@195
Squat Clean: 2@245, 2@245, 1@275
Front Squat: 2@245, 2@245, 2@245
Back Squat: 5@310, 4@310
Clean Pull: 3@305
Wod. MRx. GHD’s instead of K2E / real HSPU’s
29:08
WOD Rx
36:05
All unbroken
Tabata abs