Saturday 08.09.18

"The Seven"
7 rounds for time:
7 Handstand push-ups
7 Thrusters (60/40) 7 Knees to elbows
7 Deadlifts (110/70) 7 Burpees 7 Kettlebell swings (32/24) 7 Pull-ups
-Note that this workout will run over time. By the time you are warmed up and organised it may well be a late start. If you need to leave on 9.30, be organised and consider working a 4-5 round version.
Scale #1
7 rounds for time:
7 hspu (use depth marker/s)
7 thrusters (Guys 40-50. Girls 20-30kg)
7 ball-ups
7 deadlifts (Guys 60-80. Girls 30-50kg)
7 burpees
7 kb swings (24/16)
7 band pull-ups
Scale #2
5 rounds for time:
7 pike push-ups
7 thrusters (light, go for full range of motion)
7 hanging knee raise or sit ups
7 deadlifts (light, go for good form with control)
7 burpees (mods to suit, Eg. Step out/box/no jump
7 kb swing (load to suit. Full range or Russian swing)
7 band pull-ups or ring rows