A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.
7 rounds for time (time cap 30 minutes)
Results: Metcon 29:18. Good long grind to get the week started.
Inspired by Heather Blackfit’s Core Workout from May 21.
4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.
Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.
5 rounds of
Then 3 rounds of
Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)
Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.
Take 15 minutes and work up to the working weight for the Deadlifts.
AMRAP in 25 minutes of
Inspired by the Street Parking Vault WOD Zeus.
Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.
Sort of a Half Murph with a full 1 mile row.
For time
Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of
Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.