Apr 28, 2015

Wednesday 15.04.29

Warm Up (10min)

- Dynamic Stretching
- Burgener Warm up
- 800m Jog
 
Main WOD "The Seven"
7RFT, 35min Time Cap

- 7 Hand Stand Push Up
- 7 Thrusters 135/95#
- 7 Knees to Elbows
- 7 Deadlift 245/185#
- 7 Burpees
- 7 KB Swings 53/35#
- 7 Pull-ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Warm Up: After the group warm up, nice slow jog to pre-heat those metabolic pathways!

Main WOD: The Seven is a Hero WOD. Please take time to read the background HERE. This WOD takes a while. There is a time cap of 35 minutes to make sure we don’t get in the way of follow-on classes. There are 343 reps total. There is a one-second penalty for every rep not completed in the 35 minute cap. FYI…the first time I did this it took me over 40 minutes. We will set up several bars to make sure we are constantly moving.

Video: Check out his rock star complete the WOD in 15mins!!!

Scaling: Reduce the weight on the Thrusters, Dead Lifts, and Kettle Bell Swings. Substitute leg raises for Knees to Elbows (K2E). Substitute banded or jumping pull ups for regular pull ups.

Admin: Coaches will stagger the start movements to cycle everyone through in one heat.