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WOD

“7 Wonders” DL T2B PP (Time)

“7 Wonders”

3 Rounds:

7 Deadlifts

7 Toes to Bar

7 Push Presses

700/500 Meter Row, 40/30 Cal Bike or 400m Run

3 Rounds:

7 Deadlifts

7 Toes to Bar

7 Push Presses

700/500 Meter Row, 40/30 Cal Bike or 400m Run

3 Rounds:

7 Deadlifts

7 Toes to Bar

7 Push Presses

22 min Time Cap

RX+-115/85#

RX -95/65#

50-59 -55/45#, Knee Raises

60+-45/35#, Sit Ups

Basics-1 Rounds and 500m Row, Sit Ups
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces

The intended time range for this piece is between 12-20 minutes

BARBELL MOVEMENTS

The barbell movements today are designed to be completed ideally unbroken

Use one weight for both lifts based off the more challenging movement – the push press

This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh

The deadlift will feel relatively light compared to the push press

Note that there is no re-bend of the knees after extension in the push press

TOES TO BAR

Choose a number for toes to bar that you can complete ideally unbroken throughout the workout

If you’re on the fence about 7 unbroken reps, consider reducing the reps or choosing a scale like knee raises or sit ups

AFTER PARTY

“Strict JTish” (Time)

“Strict JTish”

12-9-6

Strict Handstand Push-ups

Strict Ring Dips

Push-ups