For the third day of this latest three-on, one-off series of WoDs, I borrowed from the (slightly insane!) Friday WoD at Crossfit Boston, with necessary modifications for exercise (subbing a slightly lighter front squat in for the back squats since I don't have a squat rack in the shed, and SDHPs for the rowing) and time (dropping the rounds from 10 to 5).
Shed WoD #18: Lucky Seven
Warmup 2x10 PVC O/H Squat, Pushups, Straight Leg Situps, 2x5 Hang Snatch w/PVC
WoD: Lucky Seven
5 rounds for time
7 front squats, 135 lb
20 pushups
30 one-arm SDHPs, 40 lbs (15 each arm)
Results: 17:17, was rounding back on last set of squats--need to focus on keeping back arch and really sitting back onto heels...should really be a 15 minute workout if that: too much rest, not enough intensity.
For You: More from Stronglifts on the Front Squat, plus a great how-to video (with a questionable soundtrack)...
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