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General Fitness 06.25.14

24
Jun

General Fitness 06.25.14

Prep Work
50′ Inch worm push ups
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

WOD
“Karen”
This is a challenging one
150 Wall-Ball shots For time
20/14
Remember on this it is better to be efficient on quick reps. Probably not a good idea to start out with a max set of Wall-ball shots.
sets of anywhere from 3-10 at a time is a good goal.

ACC Work
Single leg DB KB RDL 3X8 R+L
light to moderate weight

3X50′ Butt Scoot (click here)
A friends gym (Andrew Bueno’s Crossfit Foundation)in Seattle have a lot of great unique movements.

Cool Down
Mobility
Post results

13 Responses

  1. Vanessa Esquivel

    Completed “Karen” in 12:16 with a 14# ball. I broke these up into 5s with very little rest in between. My technique is still a little off and Marcos suggested I use more legs than arms so I tried to focus more on form for this WOD. I liked this one!

  2. Irina

    Karen at 7:37. Aimed for that 8′ mark everytime but I’m sure there were some no-reps. 14# broke up first 100 into 10s then 5s. Went by a lot quicker than I expected.
    Did all the accessory work. I hate butt scoots more than inchworms.

  3. T

    Karen with 14# ball 8:10. Did first and last set in 15’s the rest in sets if 10. Felt good. Thinking maybe next time I should do sets of 12 or 13’s. I first time I did Helen it was in sets of 7’s then 5’s. Already feeling Soreness setting in. I really enjoy the RDL’s. They make me work and sweat.

  4. Lindsay Rose

    “Karen” 14# ball in 14:46 give or take a few seconds! Focused on sets of 5 with a little rest in between. Definitely feeling it in my arms!

  5. Tasha M

    -14lb in 13:03. First round of 10’s, then broke to 5’s maybe 3’s wound have been a bit faster.
    -the KB bend I did not use weight the last round, back was killing me.

  6. Karen kicked my but with a 20# ball for 16:36. First 8 sets of 10 went fairly well with 10~15s rest between sets, started to gas out so the next two sets of 10 slowed. Did 4 sets of 5 to try to speed up, but it didn’t help I was gassed. Took a little longer break and did 2 sets of 10, and then back for 4 sets of 5. Skipped the Acc work and jumped on the Airdyne for 5 minutes. Enjoyed the workout.

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