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

Tuesday 6.9.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Goblet Squats

10 Hollow Rocks

50 Single Unders

10 Single Legged Russian Deadlifts


Strength/Skill - Bodyweight 

EMOM 1:30 x 6 Rounds

5 Ring Dips

5 Push-Ups

5 V-Ups

with 20lb. Vest


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


  • Our goal for this workout is to target 21-30 Minutes
  • This is a grinder, put your head down and just keep moving, low quantity reps, but a lot of them for each round, go unbroken where you can to make up where you lose time and get it done, good luck.
  • Score is Time

*Scale accordingly if any exercise cannot be performed RX