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General Fitness 05.08.15

8
May

General Fitness 05.08.15

Prep Work

3 Min squat test
Couch stretch 2X30
Table top stretch 2X30

WOD

LVL 1
“Karen”
150 Wall ball shots for time 20/14

LVL 2
Karen…
Same as LVL 1 but the sets will be in 25’s (25,50,75,100,125,150)
If you fail to complete any of the sets of 25’s you will perform tabatta air dyne sprints(8X:20 on :10 Off) as your penalty
****For those of you who have been in the gym for sometime you know what program is for you and know that you shouldn’t skip out on a challenge just because it isn’t easy.
Also-No more then :45 rest in between each set.

ACC Work
3X400M Run-More so recovery, pick a pace where you can move your feet
rest 3 min in between

Cool Down
Mobility
post results

8 Responses

  1. Tiffany

    Did level 1 Karen today, used a 14 lbs wall ball, finished in 8 minutes and 21 seconds did the accessory 3 x 400m run. Did the wall balls with 1 set of 15 and the rest 10’s and one 5.

  2. Vanessa Esquivel

    Attempted Level 2 Karen 9:41. No success. :09 seconds slower than the last time we did Karen, and only managed two sets of 25 before I did sets of 10 and a few 5s to finish. I was resting a lot, but I did better on form and was hitting the target more consistently so there was some improvement this time around.

    ACC work but no tabata air dyne……

  3. Teressa

    I’m glad I got this workout over with early today… before my body was awake enough to really know what was going on.

    Did level 1:
    9:33
    One set of 25 at the beginning and then sets of 10’s and 5’s till the end. It took a lot of energy to make sure I was hitting the target on the wall by the end!

    Running at the end was nice to loosen up the legs!

  4. Antonio

    Are u girls trying to embarrassed me? I used a 20lb ball started with two sets of 25 and finished with sets of ten just under 12min.

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