Monday Workout: Benchmark WOD Karen

STRENGTH

In 10 Minutes, build to heavy 3-rep Thruster from the floor

Notes: This is meant to act as a primer for the workout – go for a challenging set of 3 but not a max, and make sure you are resting around 90-120 seconds between attempts. If your position feels off, spend time between attempts staying mobile that you are efficient on the wall balls in the workout.

*Scale to 5×5 Dumbbell Thruster (1 set every other minute for 10 minutes)

WOD

Level 2

“Karen”

  • 150 Wall Ball Shots For Time (20/14) – to 10′

Level 1

For Time:

  • 100 Wall Ball Shots For Time (14/8) – to 9′

Compare to Here

COOL-DOWN

AMRAP 6 (slow pace, not scored):

  • Row x 10 Cal
  • Double Under x 20 (or Jump Rope Single x 50)

Spend some time mobilizing hip flexors with the couch stretch of some variation – keep yourself feeling good for the rest of the week!

ANNOUNCEMENTS

  1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here

10 thoughts on “Monday Workout: Benchmark WOD Karen

  1. thruster 85#
    Karen: 8:33 (1:20 PR)

  2. no thrusters
    6:34 (1:10pr)

  3. 7:21 (47 second PR)

  4. 185
    6:32 (2:42 PR from 8/11/14)

  5. 6:43 rx pr by 12s

  6. Thrusters @ 85
    8:01 (1:58 min. pr)
    -Did the first 25 unbroken then sets of 7-10

  7. Thruster to 125#
    WOD: 9:13 Rx 34 sec PR from January 2016

  8. Thruster: 85
    WOD: 8:46 (3:03 faster, but 4# lighter. Those 4#, plus several more, have been transferred to my stomach. 😛 )

  9. 9:10rx after a strength workout.

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