Hero WOD "Seven" 2015
7 HDPU
7 Thrusters 135/95/95/65
7 Knees to Elbows
7 Dl 245/165/205/125
7 burpees
7 KBS 2/1.5/1.5/1
7 pull ups
Powerlifting Program:
| SQUAT | F SQ | BENCH | DEF DL |
| 4x4 @75% | 3x6 @57.5% | 3-5-7-6-4-2 @72.5% | 4x1 @77.5% |
| SQUAT | F SQ | BENCH | DEF DL |
| 4x4 @75% | 3x6 @57.5% | 3-5-7-6-4-2 @72.5% | 4x1 @77.5% |
*Please note, classes at 8:30,10:00, noon, and 3:30 only.
This WOD is performed as the song would go;
On the first day of Christmas my CossFit gave to me:
1 snatch, on the second day of Christmas my CrossFit gave to me 2 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpees, 2 HSPU, 1 snatch... "
All the way to 12 Two Arm Devil's Press and back down
1. Snatches 135/95
2. Strict HSPU
3. Burpees over the bar
4. Push Jerks 135/95
5. Cleans 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. C2Bs
10. Wall Balls
11. Toes To Bar
12. Devil Press 50/35