SWOD:
20 rep max Bench Press
WOD: "The Seven"
Hero WOD
“The Sevens”
30-minute cap
7 rds for time:
7 Handstand push-ups
7 Thrusters (135/95#)
7 Knees to elbows
7 Deadlifts (245#/155#)
7 Burpees
7 Kettle-bell swings (70#/53#)
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 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
I have never liked this one! UGH!
ReplyDeletesub - strict press for HSPU
Su -37:18 (115/55/65)
Mo - 40:12 (95/50/50)
We haven't done this one in a long time but these were the comments........
Matt December 12, 2012 at 12:03 PM
DL - 185 lbs
Thruster - 95 lbs
KB - 52 lbs
Completed 6 rounds in 44 minutes. That's an ugly workout!
Reply
maureenDecember 12, 2012 at 3:26 PM
Yikes! I just did the math....... 343 reps! Next time I post that one will be on a day I have to go to work.
The girls used 95# DL and 47# thruster.
7 rounds- 51:55 for me
6 rounds- 41:45 for Suzanne