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