Conditioning:
“Sensational Sevens”
7 Calories biked
7 Strict pull-ups
7 Kettlebell thrusters (53/35)
7 Plate push-ups*
7 Deadlifts (225/153)
7 GHD Sit-ups
7 D-ball cleans (100/80)
49 Double Unders
7 rounds for time
*One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only thing that touches.
Mobility:
Hip capsule
Twisted cross
Saddle sit
Post results and experiences to comments
490 slow moving reps this am, 50# DBall
39:21
Through 5 D-balls cleans on round 5 by 35min cap
Started on thrusters
Mods: 2 purple bands PLU, 50# DB, 30# KB, 103# DL
418 reps
4 rds
35#
burpees
155#
37:48 MOD
35 min cap
518 reps
Thrusters were my starting point.
got through GHD’s on 6th round
25# KB Thrusters
50# Dball 1 round – 30# all other
GHD Mod
93# Deadlift
PLU – 2/3 RX – purple band assist on the rest
38:26 mod: PLU purple band. 5 total PLU with red band otherwise purple.
492 scaled with 40# db instead of kb, 80# dball, and 175# dl