seven - pack
185# dead lift, 45# kb swing
30.23

Spent the day walking around the Minnesota renaissance festival with 40 pounds of armor on. Not quite the same as doing the seven but it took it out of me.

9/10/10 - Helton

“Helton”

Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

time: 32:22

almost puked after the third run, the cleans were a lot for me, i tried to do them 10-10 but that wasn’t going to work, so i did them in sets of 5

9/12/2010

Seven - Puppies (with mods)

I did 95lb thrusters and a 95lb DL, used a 20lb kettlebell (too light, but the heaviest they had at the Y), and did a progression of the HSPU (I bridged my body, with my head as close to my feet as possible and ‘pressed’). 

29 minutes.  The pullups killed me (I haven’t mastered kipping yet), along with my cardio overall.  I breezed through the DL, Thruster and Kettlebell, and had no issues with the squat thrust and knee ups.  I really enjoyed this WOD.

100912
RX:  “The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Act:  3 rounds for time of:
Handstand push-up progression, 7 reps.
Thruster, 95lbs, 7 reps
Knees to elbows on incline bench, 7 reps
Deadleft, 185lbs, 7 reps
Burpees, 7 reps
Kettlebell swings, 2KB 16kg, 7 reps
Pull-ups, 7
Time:  18:20

The Seven”
puppy/pack
5 rounds
7 handstand pushups
7 thrusters (2x20 lbb dumbbells)
7 knee raises
7 deadlifts 60 lb
7 burpees
7 dumbbell swings 20 lb
7 assisted pullups

27:40 My time wasn’t as good, but I increased weights and did burpes instead of squat thrusts tthis time.

CFWU.
400m walking lunge.
Out: Threw batting practice to 12 HS players.

“Fran”
21-15-9 RFT

16Kg Thrusters
Pull ups (Assisted)

Time: 8:15