Member of the month Matty Prior
THE SEVEN
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups
Category: Daily WOD
Friday WOD Squat clean and more
Strength
Squat clean T&G
7-7-7-7-7
Metcon
5 Rounds For Time
20 Wall ball 10/6
30 DU
*5 burpee each time WB is broken
Thursday WOD pull-up strength and progressions
Kipping/Butterfly progressions or strength
no strict pull up = 5×7 strict pull up
super set with
10 ring rows
1 strict = work on kipping pull ups
20 kipping = work on butterfly
Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over
Wednesday WOD Handstand walk and more
Chipper 25min AMRAP
200m pinch carry 10/5
10 Alt pistols
6m HS walk
10 toes to bar
3 rope climb 12ft
Olympic Lifting
OHS
7-7-7-7-7
Tuesday WOD Strict press and more
Strength
Strict press
7-7-7-7-7
Metcon
5 Rounds FT
10 deadlift 100/70
10 HSPU
Olympic Lifting
Snatch grip deadlift
7-7-7-7-7
Monday WOD back squats and more
Strength
Back Squat
7-7-7-7-7
Metcon
21, 15, 9
Power snatch 42.5/30
Bar facing burpee
Finisher
ME Sit up 90sec
Olympic Lifting
Hang power clean
7-7-7-7-7
Team Challenge Friday
Each team working individually
AMRAP 18min
400m run
30 Double under / 60 singles
1 rope climb 12ft / 2 pulls from ground
Each individual round complete = 5points Score = total points from each team
Team Challenge Thursday
25min AMRAP
Buy in 2km Row as team
then
AMRAP indian file
25 push press 20/15
20 KB swings 20/16
10 box overs
10 T2B / 20 K2C
(1 member from the team must be performing a plank during the 25min)
Olympic Lifting
Clean and jerk 1RM
Total weight per team
Team Challenge Wednesday
AMRAP 20min Team Cindy
Individually perform in 20min AMRAP
5 pull up
10 push up
15 air squat
Each round complete = 5 points. Total score all points accumulated from each team
Olympic lifting
Snatch 1 RM
Team Challenge Tuesday
Deadlift 3RM T&G
Score = total weight lift by each team
30 points deducted for bad technique
team Row
Total calories in 12min each calorie = 1 point
Olympic lifting
Power snatch + 3 OHS
Total weight per team
Saturday 13/8 Nancy
Metcon
Nancy
5 rounds for time of: Run, 400 m 15 Overhead Squats, 42.5/30
Finisher
AMRAP 3min
Sit up
Friday WOD 12/8 Fran
Metcon
Fran
21, 15, 9
Thruster 42.5/30
Pull up
Team Row
Total calories 10min
