Saturday Mar 19

"THE SEVEN"

Work Out

“The Seven”

RX

7 Rounds

7 HSPU

7 Thrusters 60/40 Kg

7 Knees-to-Elbows

7 Deadlift 110/75 Kg

7 Burpees

7 KB Swing 32/24 Kg

7 Pull-ups

SC

7 Rounds

7 Push ups

7 Thrusters 40/30 Kg

7 Knees-to-Elbows

7 Deadlift 70/50 Kg

7 Burpees

7 KB Swing 24/16 Kg

7 Pull-ups

Fit

7 Rounds

7 Box/Bench Push ups

7 Thrusters 30/20 Kg

7 Hanging Knee Raises

7 Deadlift 50/35 Kg

7 Burpees

7 KB Swing 16/12 Kg

7 Ring Row

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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