The Seven

7 hspu (rx-25lbs to 1 abmat) (scaled-kneeling on 20″box)
7 thruster (135/95) scaled (75/45)
7 kte (scale -knees to parallel)
7 deadlift (245/185) (scaled 185/115)
7 burpees
7 kb swings (72/55) (scaled 55/36)
7 pullup (scaled- ring row)
7 rounds for time
(20min time cap)

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Skill:
500m Row Time trial

WOD:
25 kb swing (55/36)
15 med ball clean (20/14)
5 Rounds for time

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

WOD:
5 KB Snatch (right & left)
7 Hand Release Pushups
21 Doubld Unders
7 rounds

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Review/Learn: Sumo Deadlift

WOD:
5 Sumo Deadlift
10 Pullup
15 Situp
AMRAP 20min

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

THROWDOWN THURSDAY: Get your score entered into Beyond The Whiteboard to have your score ranked for the month of May’s Throwdown Thursday
WOD:
Elizabeth
21 15 9
Squat Clean (135/93)
Ring Dip

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Shoulder Press
1rep max

WOD:
7 Box Jump
14 KB Swing (55/36)
200m run
6 rounds

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

Mobility: 10min
Roll/stretch shoulders and lats

WOD:
3 HSPU
7 Power Snatch (105/65)
3min AMRAP
rest 1 min
3 rounds

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Lift: Deadlift
1 rep max

WOD:
10 8 6 4
Front Squat (205/135)
500 400 300 200 Row

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp

WOD: Partner Five Fran
21 15 9
Thruster (45/35)
Jumping Pullups

Partner 1 – does 21 thruster
Partner 2- does 21 thruster
Partner 1- does 21 jumping pullups
Partner 2- does 21 jumpin pullups
etc…..
40min time cap

Extra Credit: 3 Rounds
10 Shoulder Taps
10 Deadhang Pullup
20 Hip Extensions

Mobility: 10min

WOD:
12 9 6 3
Deadlift (275/185)
24 18 12 6
Pullup

Extra Credit: 3 Rounds
10 Barbell Box Stepup
10 Good Morning
20 GHD Situp