Warm up:- moved room round to give more room, a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 2 ring support holds about 10 secs each, beginner ring rows x 7, beginner ring push ups x 4.
Tried a HSPU with knees on chair x 1, then 3 with knees on 5" box, 3 Shouder press with 2 x 7kg DB's, 3 thurster with 7kg, 3 thurster with 14kg, 3 KTE attemts, 3 DL's @ 7, 27, 37 & 42kg, 2 burpees including a full push up ;) (about 3 inch from floor), 3 KB swings @ 7kg, 3 blue band assist chin ups .
10530 The Seven
Puppies/pack mix
Five rounds for time of:
7 Handstand push-ups (progressions okay) - I subbed 2 x 7kg db Shoulder press
14kg / 31 pound Thruster, 7 reps 14kg / 31lb
7 Knees raises / knees to elbows attempts
43kg / 95 pound Deadlift, 7 reps
7 Burpees (most of them were stepped instead of jumped)
7 Kettlebell swings, 14kg / 31 pound DB
7 Pull-ups (blue band assisted) - all chins with a little jump in the latter reps
All broken as nec.
Done in 38.52 min OMG what a beast of a wod, actually a cycle
Splits were 6.36, 7.52, 7.50, 7.29, 9.03
I thought about dropping the weights after round 1 but felt I’d be cheating myself so slogged thru think of the officers who were killed and just push on. RIP
Really tough cycle these 3 hero wods but I got them done and feel stronger for it!
Considering this was so long and tough I was pleased with my energy levels. Oxygen was the main thing that slowed me down lol. I had today pharma whey in milk for breakfast, salmon with a little rice and veg, another pharma whay shake in milk with handful of nuts - worked well!
Tried a HSPU with knees on chair x 1, then 3 with knees on 5" box, 3 Shouder press with 2 x 7kg DB's, 3 thurster with 7kg, 3 thurster with 14kg, 3 KTE attemts, 3 DL's @ 7, 27, 37 & 42kg, 2 burpees including a full push up ;) (about 3 inch from floor), 3 KB swings @ 7kg, 3 blue band assist chin ups .
10530 The Seven
Puppies/pack mix
Five rounds for time of:
7 Handstand push-ups (progressions okay) - I subbed 2 x 7kg db Shoulder press
14kg / 31 pound Thruster, 7 reps 14kg / 31lb
7 Knees raises / knees to elbows attempts
43kg / 95 pound Deadlift, 7 reps
7 Burpees (most of them were stepped instead of jumped)
7 Kettlebell swings, 14kg / 31 pound DB
7 Pull-ups (blue band assisted) - all chins with a little jump in the latter reps
All broken as nec.
Done in 38.52 min OMG what a beast of a wod, actually a cycle
Splits were 6.36, 7.52, 7.50, 7.29, 9.03
I thought about dropping the weights after round 1 but felt I’d be cheating myself so slogged thru think of the officers who were killed and just push on. RIP
Really tough cycle these 3 hero wods but I got them done and feel stronger for it!
Considering this was so long and tough I was pleased with my energy levels. Oxygen was the main thing that slowed me down lol. I had today pharma whey in milk for breakfast, salmon with a little rice and veg, another pharma whay shake in milk with handful of nuts - worked well!
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