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.
For total Kettlebell Swings….
AMRAP in 3 minutes of the following
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.
Every 2 minutes for 10 minutes
Then EMOM for 10 minutes of
Then AMRAP in 15 minutes of
Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.
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.
Take 20 minutes to do some skill work (Handstands for me).
5 rounds for time
Results: Metcon 16:41.