7’s again!

Nick | 03/11/2019 | 5

We’re hitting another 7 rounder today, and while each set will be small, they will add up fast.

The first thing to clarify is that we are doing 7 reps per arm for the snatches and per leg for the pistols.  These should still be alternating unless your scale makes that difficult.  Pistols and ring dips are on the advanced side of the gymnastic style movements that we do, so pick a scale that allows to you move but also get better at the movement and get after it!


7 Rounds

7 DB snatches (40/30) (per arm, alternating)

7 ring dips

7 pistols (per leg, alternating)

7 burpees


5 comments for “7’s again!

  1. JoshMc says:

    WoD: 19:24 variously scaled @ 40# DB snatch; ring dips using blue band for support; pistol attempts using 24 inch box; and burpees.

  2. Nadav says:

    WOD: 5+7 Snatches = 14 per arm, 7 ring dips & 10 pistols (of 14) @ 40#, banded ring-dips (blue band) and pistols holding to the rig

    thank god for the 20 min cap.

  3. GabrielEmula says:

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  4. Eoin says:

    WOD: 18:36 @ 40# DB snatches, banded ring dips, ring pistols.

  5. Roger says:

    WOD: 5+19 Rx, not even close to making it under the time cap.

    @Nick, flat.

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