"The Seven"
Seven rounds for time of:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees To Elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-ups
Post time to comments and whiteboard.
Optional Strength/Skill work
Practice Overhead Squat technique
Coach's Notes. (Holiday hours -- warm up / set up when the Bubble opens at 0800 and shoot for "3, 2, 1...Go" at ~0830)
Main WOD. "The Seven" is a Hero WOD created in honor of seven CIA officers that lost their lives in a suicide bomber attack at a remote base in southeastern Afghanistan on December 30, 2009.
Scale the weight of Thrusters and DL if the prescribed load is more than 65-70% of your 1RM. Remember this is 49 reps at what should be a medium weight. Trainers can assist in scaling HSPU or Pull-ups.
To save equipment with a big group, athletes can start at different exercises or in heats. Depending on the size of the group, space out with multiple stations between athletes to prevent bottlenecks.
Optional Strength/Skill work. We have OHS later this week. Practice just enough to be confident and familiar. Heavy enough to push yourself.
Training Videos.
Post time to comments and whiteboard.
Optional Strength/Skill work
Practice Overhead Squat technique
Coach's Notes. (Holiday hours -- warm up / set up when the Bubble opens at 0800 and shoot for "3, 2, 1...Go" at ~0830)
Main WOD. "The Seven" is a Hero WOD created in honor of seven CIA officers that lost their lives in a suicide bomber attack at a remote base in southeastern Afghanistan on December 30, 2009.
Scale the weight of Thrusters and DL if the prescribed load is more than 65-70% of your 1RM. Remember this is 49 reps at what should be a medium weight. Trainers can assist in scaling HSPU or Pull-ups.
To save equipment with a big group, athletes can start at different exercises or in heats. Depending on the size of the group, space out with multiple stations between athletes to prevent bottlenecks.
Optional Strength/Skill work. We have OHS later this week. Practice just enough to be confident and familiar. Heavy enough to push yourself.
Training Videos.
- "The Seven" - Mel Ockerby (one of the staff from our Fall '12 L1 cert!) and the ladies of CFNE.
- "Overhead Squat Basics" - HQ video reviews OHS fundamentals.