06 Apr Monday, 07/04/14
Happy Birthday Krusher! However this is Hunty’s birthday WOD request, so Happy Birthday Hunty too, may your fellow members allow you to live.
This is a tough workout. If you are going to attack it as Rx’d (experienced, regular Rx’d athletes only) you will need to complete a general warm up before class (Row/run + mobilise upstairs), prepare your gear and space as soon as the floor is available and then warm up the specific movements.
For those of you scaling this workout (that’s nearly everybody) we will run you through your scaling options and do the specific warm up as a group.
“The Seven” (Rx’d – 40 minute cutoff. 2 Barbells required)
7 rounds for time:
7 Handstand Pushups
7 Thrusters (62.5/45kg)
7 Knees to Elbows
7 Deadlifts (112.5/75kg)
7 Kettlebell Swings (32/24kg)
(Scaled – 30 minute cutoff. 1 Barbell only)
5 rounds for time:
7 Box HSPU
7 Thrusters (Load barbell to the normal weight you would use for Fran, or 50% of your 1RM Push Press)
7 Bicycle Crunches (L+R = 1 rep)
7 Deadlifts (~ 2x thruster weight. Adjust the weights on your barbell each round. Simply add to/take off the outside. No need to remove collars.)
7 KB Swings (Choose a suitable weight taking into consideration the rest of the workout)