7 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders (or 40 singles) for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round. Post… Read more
Viewing posts tagged with: 7 rounds
Friday 07.26.19
7 rounds of: 15 hip raises 3 strict pull-ups Compare to 07.25.18 Post reps completed to comments.
Thursday 07.04.19
Independence 7 rounds for time of:5 Knees to elbows10 Wall ball shots, 10 lb ball15 Kettlebell swings, 20 lbs20 Jump rope Compare to 07.04.18 Happy 4th of July Mamas! Let freedom ring!!
Thursday 01.10.09
7 rounds for time of:10 handstand push-ups, scale as needed20 butterfly sit-ups1 minute plank Compare to 01.10.18 Post time to comments.
Monday 11.26.18
7 rounds for time of: 10 burpees 20 butterfly sit-ups For the burpees, jump and touch a target that is at least 6 inches above your max reach. Post time to comments.
Wednesday 07.25.18
7 rounds of: 15 hip raises 3 strict pull-ups Compare to 05.14.15 Post reps completed to comments.
Wednesday 07.04.18
Independence 7 rounds for time of:5 Knees to elbows10 Wall ball shots, 10 lb ball 15 Kettlebell swings, 20 lbs20 Jump rope Compare to 07.04.17 Happy 4th of July Mamas! Let freedom ring!!
Tuesday 04.17.18
7 rounds for time of: 5 power snatches, 45-65 lbs 1 sub-0:40 200-m sprint If the sprint takes longer than 40 seconds, redo it before moving back to the snatch. Post time to comments.
Tuesday 01.30.18
7 rounds for time of: 14 dumbbell deadlifts 14 alternating dumbbell shoulder presses 25-lb. dumbbells Scroll for scaling options. Post time to comments. Remember that the legs do not help the shoulder press like they do with push press. Scaling Intermediate Option 7 rounds for time of: 14 dumbbell deadlifts 14 alternating dumbbell shoulder presses… Read more
Wednesday 01.10.18
7 rounds for time of:10 handstand push-ups, scale as needed20 butterfly sit-ups1 minute plank Compare to 01.10.17 Post time to comments.
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