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7 Wonders
AMRAP 30
200m Double DB/KB Farmers Carry
100 Double Unders
50 Sit-ups
25 Double DB/KB Push Press
Rx @ 35s/25s
Warmup
:30 Singles
5 Strict Sit Up
:30 KB Hold
:30 Strict Press
5 KB Deadlift
:30 KB Hold
100 M Farmers Carry
:30 Singles
:30 High Jump Single
:30 Double Tap
:30 Double Under
5 Sit Up Legs Flat
5 Sit Up Feet Flat
5 Sit Up Butterfly Feet
10 Single KB/DB Press
10 Dip and Stand
10 Push Press
Modifications
Distance
Single Unders. Jumping Jacks
Reps
Single DB Push Press
Tabata Time
Question of the Day
What is the maximum amount of time you should spend in the car for a day trip?
Box Brief
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7 wonders: 6+200m. 25# dumbbells on the walk, single unders, 35# barbell for push press.
7 Wonders – 4 + 200M and 40 sit ups (15# DB, single unders)
QOD: 3-4 hrs
2 + 350. FC w/50# dbs, DUs (2-4 sets), strict press w/ 45# BB
QOD: 1-2 hours. Any more than that and it’s impossible to work around nap/sleep schedules.
7 Wonders – 3 + 200m + 100 singles + 50 sit ups + 10 PP. 35# DBs. That was a grippy one on the carry’s after the first round!
QOD: 8 hours, with breaks of course. I like driving so don’t mind being in the car.
7 Wonders: 4 rounds (25# double farmers carry, single unders, and 35# single db push press)
QOD: 4 hours
4 rounds – 30# farmers carry, 15# DB strict press – 10 each round
7 Wonders – 4 + 100 (plus an additional 100 to carry the dbs back 🤦🏽♂️) 30#, single unders, Rx distance/reps
QOD – 5 hrs total. 2.5 hrs to Lake Winni and Portland, that’s my metric.
3 rounds plus almost 1 more walk/ 30 V ups for the sit ups (they bug my back), double unders, 35#
The carries got brutal early and ruined everything woof.
QOD: I used to drive to school in one shot and always loved it. I ranged from 18-26 hours depending on weather and traffic. Not sure I’d do that now, but I could be persuaded.
5 rounds + 200m + 100 SU + 40 sit ups
I used 35# db for the farmers carry & 20 lb db for the press
QOD: 3 houra