"Karen"

Daily WO 1.jpg
Karen is a great benchmark workout to keep track of. In a few months we will come back to it and see how much we have improved!! So, write your score down somewhere.

Warm Up (NFT):

  • 250m Row

Then...

10-1:

  • Jumping Jack
  • Standing K-2-E

Then...

10-1:

  • Mountain Climbers on Sliders
  • Superman

Strength (5 Rounds):

  • 5 Negative Pull Ups
    * Lower yourself down as slowly as possible from the top position to a hang *
    * Sub Ring Rows if necessary *
    * Rest 1 Minute between rounds *

Skill (5 x 5):

  • Hang Clean Pulls
    * Focus on driving through the hips & flying the elbows up *
    * Work up to a heavy set of 5 and do 5 sets there *

Met-Con (For Time):

"Karen"

  • 150 Wall Balls
    * Make sure you get full depth or use a box *
    * Warm up properly & the hips feel good at the bottom *

Mobility (NFT):

  • Couch Stretch
  • Childs Pose
  • Foam Roll Quads