2 x 5
1 x 5+
15 min AMRAP of:
5 Pull-ups (strict)
7 Shoulder-to-Overhead, 65% BW
9 KTE
You may kip your pull-ups if strict is not yet possible (choose strict or kipping before you start and stick with that choice through the metcon). The shoulder-to-overhead may be press, push press, push jerk, or split jerk (push press is generally the most efficient).
Finale: Spend 2 minutes in the Couch stretch
The group during The Sevens WOD
3 comments:
Joanne votes for 6pm Tuesday class
front squat 2x5, 1x5+
warm 33-5, 53-5
work 78-5, 78-5, 78-10
10 min AMRAP
5 strict pull ups green
7 shoulders to OH 45#
9 kte (subbed 15 sit ups)
9 full rounds plus 5 pull ups, 4 s to oh
Front squat 53#
5-5-7
10 min AMRAP
5 pull ups
7 shoulder to OH 33#
9 KTE ( or 15 sit ups)
7 full rounds + pull ups, push press and 7 sit ups
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