Warm Up Drills
I. Row 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x KB Swings (24/16kg)
9 x Hindu Push-ups (2ct)
III. Mobility
Impact/Focus: Press Deload
Percentages are based off 1RM not .9 of 1RM.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Post loads to comments
“Karen Gets the Runs”
For time
150 x Wallball (20/14lbs)
Notes: Every time the Wallball hits the deck complete a 200m Run. Complete this WOD in as few sets of Wallball as possible.
Post times and number of 200m Sprints completed to comments.
“Press Deload”: 65-75-85 x 5
“Karen Gets the Runs” : 22:28/6
“Press Deload”: 65-75-85 x 5
“Karen Gets the Runs” : 22:28/6
Press: 65×5
Karen Gets the Runs: 22:04 with 7 runs
Press: 65×5
Karen Gets the Runs: 22:04 with 7 runs