Team WOD: Triple 7

Saturday 26.04.14

7, 7 ,7

It’s Team Time!
Triple 7 WOD
In teams of three, with one person working at a time:

7 Rounds each for time:

  • 7 Box Jumps (24’/20′)
  • 7 Dumbbell Hang Cleans (15/10kg)
  • 7 Burpees

Coaches Notes:

  • Everyone must complete 7 rounds each to complete the WOD (21 rounds in total)
  • Chance to rest while your buddies go, means you go hard when it’s your turn!
  • Don’t get sloppy on the DB Hang Clusters – control the movement.

Post times and comments to the website

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  • Fee says:

    Great fun morning session with my team Jimmy and Kylie.
    We completed 6 rounds and got into the 7th with one person.
    DB Hang cleans were difficult for all of us – I guess it is a relatively new movement. By the end, I think we were all doing them much more efficiently.
    1500m team row was also quite fun!

  • TarrynC says:

    Have done this twice before and both times I struggled big time. When I saw I was in a partner and not a trio, I thought I was in trouble and would really struggle! Alas, I am a lot fitter than I was back then, and its nice to be able to see that and make a comparison.

    Worked with Matt, we both worked at a great pace I thought, and knocked it out in 18 something (either 20 something or 50 something, can remember!). I worked with 5kg dumbells as its all that was left over, I think I would have lost a bit of pace if I was using the 10kg.

    Team row to finish was fun, we both hard to keep it under the 2:00 per 500m mark, and we finished in 3 minutes something (only did 1km).

    Hadn’t met Matt before so it was good to work out with him, was a good session!

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