NEWS
- Workout Schedule
- Monday – Outdoor/Indoor
- Tuesday – Indoor
- Wednesday – Outdoor/Indoor
- Thursday – Outdoor
- Friday – Indoor
- Sat + Sun – Outdoor
WOD
“Running Karen”
3 Rounds
400 Meter Run
50 Wall Balls
*every break do 5 burpees
Weight: 20/14
3 Rounds
400 Meter Run
35 Wall Balls
*every break do 5 burpees
Weight: 14/10
3 Rounds
300 Meter Run
35 Wall Balls
*every break do 5 burpees
Weight: 10/6
WOD GUIDANCE & GOALS
Run the 400 meters at your 5k pace, do not sprint or you’ll have to break the wall balls early. Do wall balls in big sets, either go unbroken or strategically break them 30/20. Slow down your cycle time so you can breath but not drop the ball. As soon as you break (pause for more than :02) you must stop and do 5 burpees. Target 15 minutes.
Courtesy of RCF1
Post Time to Comments.
HOME WOD
3 Rounds
400 Meter Run
50 Squats
*every pause do 5 burpees
ENDURANCE
4 x 600m, rest :90
6 x 200m, rest :60
15:54 MCx
16:10 8#
14:10 mcx
Heard you CRUSHED it. Way to go girl!
17:54 MCx
Such a Karen
15:05 MAX (sets of 20/15)
17:42 MCx
14:40 Mcx
15:43 MAx
12:40 MCx
Flying 💨
14:57 20# WB/35 reps
11:29 MAx
11:42 MAx
17:46 MCx
18:53 MAx
15:46 MAx
first 2 rounds unbroken, third 20/15
14:21
trying to chase Jim
35/15
20/15/15
20/15/15
OUCH!!!
21:27 MCx
15:25 mcx (50-30/20-30/20)
14:23 10#/50reps
12:27
ski erg
balls slams 15# slam ball
unbroken
MCx, 8# med ball (ankle)
Ooops – 15:38
Home wod 30:41
21:03 MCx
21:13 14# WB 1 break, 1 break, 2 breaks. Some no-reps for height. Woof.
50 WBs/round. Oops not paying attention.
17:17 mcx
18:?? MCx – 2 breaks per round
Jenna – 18:31 @ 10#. 1-2-2 breaks
Alex – 21:20 MCx
Untimed
400m row 30# dB thruster
20:??
500m row/12#
MCx scheme with a row
untimed
[30/20; 25/20/5; 24/21/5]
16 and a little change MCx dropped the ball once in round three. next time… DONT do that. made things worse.