Happy St. Patrick’s Day, Community Fitness Club! To celebrate the day, we will perform 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” aka air squats
7 “kiss the Blarney stones” aka push-ups
7 “leprechaun leaps” aka box jumps (24in., 20in.)
7 “shamrock sit-ups” aka abmat sit-ups
7 “pot of gold pick-ups” aka kettlebell deadlifts (71lb, 53lb)
7 “luck of the Irish 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:
7 rounds for time:
7 calorie “rainbow row”
7 “clover squats” aka air squats or sit-to-stands
7 “kiss the Blarney stones” aka wall push-ups
7 “leprechaun leaps” aka box jumps to a comfortable height
7 “shamrock sit-ups” aka assisted or anchored sit-ups
7 “pot of gold pick-ups” aka kettlebell deadlifts (20lb, 15lb)
7 “luck of the Irish burpees” aka 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” aka air squats
7 “kiss the Blarney stones” aka kneeling push-ups
7 “leprechaun leaps” aka box jumps to a comfortable height
7 “shamrock sit-ups” aka abmat sit-ups
7 “pot of gold pick-ups” aka kettlebell deadlifts (53lb, 35lb)
7 “luck of the Irish burpees” aka step-back burpees
Your score is the 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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