Tuesday 09.16.14

“Seven SEVENS”

7 rounds for time of:
7 handstand push-ups (scale as needed)
7 thrusters, 20 lbs
7 knees-to-elbows
7 deadlifts, 60 lbs
7 burpees
7 kettlebell swings, 20 lbs
7 pull-ups (assist as needed)

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives


  1. Had a timer malfunction
    HSPU off desk
    30# thrusters
    65# DL
    30# KBS
    pull ups w/band

  2. 19:57
    Hspu on 30" bar stool
    20# thrusters
    KTE on bar
    30# DL
    Burpees- to the floor
    Sub 20# hp for swings
    Jumping pull ups

  3. 23:16
    Sub'd bpu's for hspu and pus
    Kte on floor
    30# deadlifts
    The rest as rxd

  4. 27:06
    Feet on box for pull ups
    Knees to elbows on bar
    40 lb dl
    Jumping pull ups

  5. short on time, did only two rounds. will have to come back to finish. fun wod

  6. 22:05. Push ups on 30 in box, 45# thrusters, 115# deadlifts, 26# kettle ball, 70# assistance on pull up machine. Then body pump.

  7. 40 min. tempo run

    Feet on chair for push-ups
    30# thrusters
    Kte on bar
    75# dl
    25# kb
    jumping pull-ups

    Today hits my 2 year mark of following this blog. Thanks Jenni for continuing to post these workouts.

  8. 37:15
    Feet on17" bench for HSPU
    15# KBS
    Jump pull-ups

    1st day back after resting 1.5 weeks trying to recover rolled ankle. Felt like i wasn't gonna be able to finish it!

  9. 21:06
    HSPU – 3 rounds feet on box, 4 rounds knees on box
    30# thrusters
    leg lifts (no feet to the ground) for K2E
    15# KB
    chair asst pull ups

    This was a 'really good workout.' 🙂 Also had to stop twice to blow my nose. I've had this cold for a month and I am so done!!

  10. 28:26
    Hspu with box
    35# thruster
    75# dl
    Burpees to the floor
    Purple band for pullups

  11. 19:39
    Hspu off box
    30# thrusters
    Kte on floor
    70# Deadlifts
    12kg kb swings
    Band assisted pull-ups

    20 min elliptical after

  12. 21:47
    hspu on counter
    54# thrusters
    k2e on floor
    54# DL
    chest2floor burpees
    16# weigh for kb
    jumping pu


  13. 22:55, didnt rush. 20# for everything, subbed pike pushups and gpus for hspu, rows for pus. Kte on floor.

  14. 24:40
    Bruised my middle finger on left hand so struggled with griping
    12 inch box on HPU
    70# deadlift
    Jumping pull ups
    KTE on floor

  15. 19:17
    Push ups assisted
    Air squats vs KTE
    Burpees assisted on bench
    10# KB swings
    Pull ups on green band 7 first two rounds. 3 last 5 rounds
    34 weeks pregnant

  16. 20:10
    20#kb &thrusters
    65#dl, band asstd pu, kte on bar more like kto chest

  17. 20:15
    Feet on 24" box
    25# total thruster
    K2e in rack
    Boy PU on burpee
    Trx pull-up

    Tough one!

  18. Ran 1.5 miles


    HSPU off the side of the treadmill rail. Probably near 30 – 40"
    35 Lb thrusters
    KTE on Bar
    95lb DL
    20 KBS
    Pull ups w. purple band

    ran .5 miles after…

  19. Scaled 5 rounds 16:05
    Thrusters 12lb ball
    Dead lift 95lbs
    Kb 30lbs
    Pull-up with band

  20. Pat 27:59 HSPU knees on bench #30db thrusters, #115 DL, #30KB

    Maria 29:15 HSPU knees on bench, #20db thrusters, #80DL, #25KB, 3 pulls each round then jumping rest and last round hubby spotted

  21. 26:19
    Knees on box for hspu
    50# thrusters
    95# dead lifts
    35# KB swings
    K2e on bar, pullups unassisted

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