Monday, 07/04/14

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 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-Ups
(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 Burpees
7 KB Swings (Choose a suitable weight taking into consideration the rest of the workout)
7 Pull-Ups
httpv://www.youtube.com/watch?v=b9tMRZ8GomM

6 Comments
  • Jim King
    Posted at 09:02h, 07 April

  • Steven H
    Posted at 10:50h, 07 April

    Have you just finished 2 crushing workouts and need a perfect 3rd? Can’t choose what to pick for your Birthday Wod? Wanting to dish out a groove slap down to your boxmates? Well, let me introduce to you…
    “The One”.
    This punishing workout is sure to make your birthday a day to remember! (to avoid)
    1 round for time (rx’d or scale down to no rounds for wooses):
    1 Burpee!
    1 hour cutoff.
    If you’re scaling (and everyone will) you can use knees and an abmat to cushion your fall. The burpee jump must be at least 1″ (3″ for rx) but can be performed with alternate legs. Feel free to hold onto a partner on the way up or perhaps lean on a box. We don’t want any accidents here. RX+ can place a 5kg plate infront of your station (walking around uses calories too!)
    To see this awesome WOD performed click here

  • Jim King
    Posted at 17:59h, 07 April

  • Jim King
    Posted at 19:38h, 07 April

  • Alex c
    Posted at 13:50h, 08 April

    Just sharing info I found interesting. Not concerned.
    Hahaha nothing impressive about pressing more then a -53kg female weightlifter. WELL it was the first time I felt kinda strong at cougars , so I’ll take it .. .I’ll let her know AMRAPs are much more effective,… if she wants to press more then me.

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