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burpees, crossfit, deadlift, handstand push-ups, hero wod, kettlebell swings, knees to elbows, pull-ups, rounds, the seven, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Seven"  

7 Rounds

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, assault bike, crossfit, ground to overhead, knees to elbows, sand bag, training, wod, workouts -

WOD (Workout of the Day) 

"Flying Monkey"  

3 x 5 Min. AMRAP

15 Cal Bike

7 Sandbag Ground to Over Shoulder Drops 100/50

9 Knees to Elbows

Rest 3 Minutes

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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