Friday March 17, 2023

“Courage is like a muscle. We strengthen it by use.” —Ruth Gordo

Warm Up: 
1 set:
1:00 row, bike, or ski
10 push-ups
10 sit-ups or v-ups
10 ring rows

1 set:
1:00 row, bike, or ski
7 handstand push-ups
7 knees-to-elbows
7 burpees
7 pull-ups

Specific Warm-Up:
3 sets:
3 deadlifts
3 thrusters
3 KB swings

BENCHMARK WOD: THE SEVEN
7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups

Time Cap: 30 Minutes

Intermediate: 
5 rounds for time:
7 handstand push-ups
7 thrusters (65/95 lb)
7 knees-to-elbows
7 deadlifts (105/155 lb)
7 burpees
7 KB swings (35/53 lb)
7 pull-ups

Beginner:
5 rounds for time:
7 push-ups
7 thrusters (35/45 lb)
7 hanging knee raises
7 deadlifts (55/75 lb)
7 burpees
7 KB swings (18/26 lb)
7 ring rows

HOME WOD: 
Equipment: 
7 rounds for time:
7 handstand push-ups
7 double-DB thrusters
7 tuck-ups
7 double-DB deadlifts
7 burpees
7 single-DB swings
7 double-DB rows
– Touch all 4 heads of the DBs to the ground on the deadlifts.

Bodyweight: 
7 rounds for time:
7 handstand push-ups
7 jumping air squats
7 tuck-ups
7 single-leg squats/leg
7 burpees
7 up-downs to a target (6 in)
7 weighted sit-ups
– Touch an object to the ground overhead for the weighted sit-ups.

Movement scaling options:
Handstand push-ups: Pike push-ups, shoulder presses, push-ups
Thrusters: Load, DB thrusters, front squat (overhead limitation)
Knees to elbows: Knees-to-chest, hanging knee raises, v-ups
Deadlifts: Load, DB deadlifts
Burpees: Up-downs
KB swings: Load, range-of-motion, single-arm KB swings
Pull-ups: Jumping pull-ups, ring rows

Partner option:
7 rounds for time:
10 handstand push-ups
10 thrusters (95/135 lb)
10 knees-to-elbows
10 deadlifts (165/245 lb)
10 burpees
10 KB swings (53/70 lb)
10 pull-ups

Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.