Run 400M
10 Turkish Get-ups each side
20 Box Jumps
30 KB Swings
Run 400M
10 Turkish Get-ups each side
20 Box Jumps
30 KB Swings
Pre-WOD mobility:
T-spine rake/roll (2 min)
MBOD (2 min each side)
For time:
Bike 3k
Row 2k
Run 1k
Short ROMWOD
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Pre-WOD mobility:
T-spine anchor (2 min)
Banded elbow distraction (2 min each side)
Every 2 minutes for 20 minutes
T-spine rake/roll (3 min)
FROOD (2 min each side)
2 rounds:
25M Bear Crawl
10 Knees-to-Elbows
20 Box Step-ups
200M Sandbag Carry
2nd round, carry the sandbag for the Box Step-ups too
Pre-WOD mobility:
Banded elbow extension (2 min each side)
MBOD (2 min each side)
For time:
30 Thrusters, 75/55 lbs
3 Rope Climbs
20 Thrusters, 75/55 lbs
2 Rope Climbs
10 Thrusters, 75/55 lbs
1 Rope Climb
Suprapatellar smash/floss (2 min each side)
Forearm smash (2 min each side)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
Runs will be completed together. All other reps can be split.
2 rounds:
Row 250M
12 Goblet Squats
12 Jumping Lunges
Pre-WOD Mobility:
Adductor smash (2 min each side)
Oly wall squat (2 min each side)
4-second pause at the bottom
AMRAP in 12 minutes:
Run 100M
10 Wallballs, 20/14 lbs
10 Push-ups
Suprapatellar smash/floss (2 min each side)
Blue angel (2 min each side)
Run 800M
3 rounds:
7 Good Mornings, bar
6 Bent Over Rows, bar
5 Box Jumps
Pre-WOD Mobility:
MBOD (2 min each side)
Super couch (2 min each side)
Use the same weight across all sets
Low back smash (2 min each side)
Glute smash (2 min each side)
Running warmup
2 1-minute efforts of plyo push-ups
Pre-WOD Mobility:
10 x inchworms
Max Effort 400m Run
Every 4 minutes, for 6 rounds:
Run 400M for time
Short ROMWOD
Run 400M
3 rounds:
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Burpees
5 GHD Hip Extensions
Start with an empty barbell, move to light DBs, and then WOD weight DBs
Pre-WOD Mobility:
Oly wall squat (3 min)
Trap scrub (2 min each side)
4 rounds, each round for time, of:
18 Dumbbell Power Cleans, 50/35 lbs
15 Dumbbell Front Squats, 50/35 lbs
12 Dumbbell Push Jerks, 50/35 lbs
Rest 2 mins in between rounds
Lat smash (2 min each side)
MBOD (2 min each side)
2 rounds:
2 minute Row or Bike (alternate which one)
10 Ring Rows
10 GHD Sit-ups
10 Box Dips
Pre-WOD Mobility:
Super front rack (2 min each side)
T-spine rake/roll (4 min)
2 rounds for time:
75 cal Row or Bike
25 Knees to Elbows
25 Ring Dips
Triceps smash (2 min each side)
Lower back smash (2 min each side)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
