Stairway to Seven WOD

I put together a little Stairway to Seven WOD today.

3 rounds:
70 sec run
7 - thrusters, 115lbs
7 - toes to bar
70 sec run
7 - deadlifts, 245lbs
7 - burpees
70 sec run
7 - KB swings, 2 pood
7 clapping pushups

I'm a slow runner, did the runs at 7.0 on the treadmill.

Finished in 27:55

Cooldown - walk for 7 min.

HERE WE GO STEELERS, HERE WE GO!!

Box Fun

As I was warming up today, I had 2 WODs in mind and was thinking about how I would sequence some of the movements, rep scheme, rounds, etc....I starting getting my shoulders warmed up and getting ready for some pullups. I wanted to include some jumping of some sort. Not sure why, been in a jumpy mood this week. So, I went over to the big aerobic room (I'm in a corporate globo) and started messing around with some aerobic steps. I ended up just setting up a step that was 30" high. The thing was a little sketchy, but I liked it, it forced me to have good form and to make sure to land on top, otherwise, there'd be a funniest video moment and we wouldn't want that. After setting the height here's what I did:

4 rounds:
10 box jumps - 30"
6 dead hang pullups
10 db swings* - 55lb db
*at the top of the swing, I flipped the db and caught it in the air, excellent grip work, punching at the db and squeezing it in the air.

Good times.

Wrist Flex - Hang Cleans, Over Bench Jumps

So...Been trying to work in a skills component to the WODs, like most boxes do. I thought I would focus on my wrist flexibility today. After warmup, I did some light-ish hang cleans, focusing on explosion and then landing it at the top. I then held it for a bit, then did a nice deep front squat. I did a number of these, focusing on form and getting the bar in the correct position, as best I can with my poor wrist flexibility.

After that skill work, I added a little more weight to the hand cleans and did this:

5 Rounds:
10 jumps over bench
5 hang cleans - 155lbs

Nothing crazy, was an easier/lighter weight day. After back to back running WODs, I needed it....