"7-4-11"



Partner AMRAP in 11 minutes of (switch partners every round):

4 Clean & Jerk (115/85)

7 Knees-2-Elbows



At the end of the 11 minutes, go right into...

4 rounds (alternate partners so that each does 2 rounds)

7 Thrusters (115/85)

4 Burpee Pull-ups

275m Row (Equals 1100m)



Next...

4 rounds (same instructions as above)

7 Handstand Push-ups

4 Overhead Squats (115/85)



Lastly...

1100m Run

(time stops when last partner crosses line)



Post team time to comments



Note:

Only one partner exercising at any given time, except the final run.
Posted by Coach Jimmy at 8:57 PM

7 comments:

  1. PatriceJuly 13, 2011 at 3:57 PM

    I teamed up with Angie and our time was 36:05 or 35:06. Anyway it was fun, especially after being gone nearly 2 weeks. Thanks, Angie!

    ReplyDelete
  2. Coach JimmyJuly 13, 2011 at 5:23 PM

    @0530 w/ Jesse @ 85lbs: 29:34, 17 rds +2 reps
    @0630 w/ Chad, me Rx: 30:30, 16 rds +9 reps
    @0845 w/ Brian, @ 85lbs: 30:31, 16 rds +8 reps

    This was a fun WOD! Doing it back-to-back-to-back was tough! :)
    Thanks Jesse, Chad, and Brian!

    ReplyDelete
  3. Coach JimmyJuly 13, 2011 at 5:24 PM

    P.S.
    I think I am tired now! :)

    ReplyDelete
  4. Rhonda GJuly 13, 2011 at 8:55 PM

    Vernice and Rhonda - 35 + min MOD
    That was fun, Vernice. I loved being partners today!

    ReplyDelete
  5. VerniceJuly 13, 2011 at 9:44 PM

    Rhonda, you make an excellent partner. I like the team WODS.

    ReplyDelete
  6. AngelaJuly 13, 2011 at 10:18 PM

    SO fun partnering with Patrice this morning!

    36:05 w/ 14 full rounds + clean/jerks & 5 SU

    Afterward, I hit the lap pool for a swim...one mile (35 laps) in 40 minutes.

    ReplyDelete
  7. RobertJuly 15, 2011 at 10:04 PM

    With Danny...Rx....14 rounds then total of 43:27.

    ReplyDelete

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