''The Seven: Team Hero WOD'' (09.14.2012)

Warm-up Drills (09.14.2012)
Run 800m
3 Rounds of
7 x Burpee Jumping Pull-ups
7 x Knees-2-Elbows
-5 to 8 Minutes Individual Mobility Drills

''The Seven: Team Hero WOD'' (09.14.2012)
7 Rounds for time of
7 x Handstand Push-ups
7 x Thrusters (135/95lbs)
7 x Knees-2-Elbows
7 x Deadlift (245lbs)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull-ups

Notes: In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.

Notes:1-Rep Maximum/Percentage Calculator

Mobility WOD

CrossFit Endurance WOD (09.14.2012)
''Time Ladder''
Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done.

Post distances to comments.


Shanie said...

The 7: Team Hero WOD
Completed 4 rounds for time of 24:30 with Romel.
My rounds were:
7 x Stinkbugs
7 x Thrusters @65#
7 x K2E
7 x Deadlift @135#
7 x Burpees
7 x KB Swings @20kg
7 x Pull-ups (RB)

Anonymous said...

AMRAP in 30 mins:
100x walking lunges
75x air squats

2rds + 100/75/25

Mike V.

Peter said...

The Seven: Team Hero WOD:
With John B.
ME: Stinkbugs;85# Thrusters; 175# DL; John: HSPU's; 85# Thrusters; 225 DL?
30:00 Time - 4 Rounds + DL's