St. Patrick’s Day is this Sunday, Community Fitness Club! We will celebrate it a little early by performing a special workout called Lucky 7’s. This WOD consists of 7 rounds of 7 repetitions of 7 holiday themed exercises: rainbow row, clover squats, kiss the Blarney stones, leprechaun leaps, shamrock sit-ups, pot of gold pick-ups, and luck of the Irish burpees. Work hard and have fun!
If you are an experienced athlete and feel capable, please perform the following WOD:
Lucky 7’s
Experienced:
7 rounds for time:
7 calorie rainbow row
7 clover squats
7 kiss the Blarney stones
7 leprechaun leaps (24in., 20in.)
7 shamrock sit-ups
7 pot of gold pick-ups (71lb, 53lb)
7 luck of the Irish burpees
Rainbow row = Calorie row
Clover squats = Air squats
Kiss the Blarney stones = Push-ups
Leprechaun leaps = Box jumps
Shamrock sit-ups = Abmat sit-ups
Pot of gold pick-ups = Kettlebell deadlifts
Luck of the Irish burpees = Burpees
Beginners can modify the movements to make today’s workout more doable. A beginner’s version of today’s workout could look like this:
Scaled 1:
5 rounds for time:
7 calorie rainbow row
7 clover squats
7 kiss the Blarney stones
7 leprechaun leaps to a comfortable height
7 shamrock sit-ups
7 pot of gold pick-ups (20lb, 15lb)
7 luck of the Irish burpees
Rainbow row = Calorie row
Clover squats = Air squats or Sit-to-stands
Kiss the Blarney stones = Wall push-ups
Leprechaun leaps = Box jumps
Shamrock sit-ups = Assisted or Anchored sit-ups
Pot of gold pick-ups = Kettlebell deadlifts
Luck of the Irish burpees = Elevated, no push-up burpees
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
7 rounds for time:
7 calorie rainbow row
7 clover squats
7 kiss the Blarney stones
7 leprechaun leaps to a comfortable height
7 shamrock sit-ups
7 pot of gold pick-ups (53lb, 35lb)
7 luck of the Irish burpees
Rainbow row = Calorie row
Clover squats = Air squats
Kiss the Blarney stones = Kneeling push-ups
Leprechaun leaps = Box jumps
Shamrock sit-ups = Abmat sit-ups
Pot of gold pick-ups = Kettlebell deadlifts
Luck of the Irish burpees = Step-back burpees
Your score is the total amount of time it takes you to complete today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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