Monday, May 14, 2012

May 14 WOD: The Seven

I'm on vacation the whole week so instead of going to the 10 am class, I attended the 12:30 one. I missed the camaraderie in my "Moms' Class," but the people I worked out with today were also cool.

Anyway, on to the WOD called The Seven. I know, it sounds ominous, right? Like the Seven Deadly Sins kind of ominous. Apparently, it's a benchmark workout that was created in honor of seven CIA officers and one Jordanian officer who were killed in Afghanistan in 2009.

It is 7 rounds of:

- 7 handstand push ups
- 7 thrusters (Rx: 135/95)
- 7 knees to elbows
- 7 dead lifts (Rx: 245/165)
- 7 burpees
- 7 KBS (Rx: 32/24)
- 7 pull ups

Seven reps for each of the seven exercises, done for seven rounds. Whew! Since I was doing it non-Rx'd, we were given a 25 minute cap. I used a box and did the HSPUs on my knees; used a 45# barbell for the thursters; did knees to chest; used 95# for the dead lifts; used the 12 kg kettlebell for the KBS; and used the green band for the pull ups. At the end of the 25 mins, I'd done 5 rounds + 3 burpees. It was so hard! Somewhere in between the 4th and the 5th round, I started feeling faint but I willed myself to keep going. I survived!

And now, I leave you with this image, taken after the WOD:

CrossFit hands!

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