Monday - 13SEP2010

“The Seven”

RX
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Women
95# thrusters
200# deadlift
1.5 pood kettlebell

Advanced:
Five rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Women
95# thrusters
200# deadlift
1.5 pood kettlebell

Intermediate:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

Women
65# thrusters
95-125 deadlift
1 pood kettlebell

Beginners:
Five rounds for time of:
7 Handstand push-ups (progressions okay)
10-25 pound Thruster, 7 reps
7 Knees raises
15-45 pound Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 5-15 pound
7 Pull-ups (beginner or assisted)