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% |
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym