Saturday, August 13, 2022 24 Comments / Workout of the Day (WOD) / By Breck “Karen” For time: 150 Wallball Shots 20/14# 10/9’ Rx+30/20# 10/9’ MRX 20/10# 9’ Compare to August 18, 2020.
Butter August 13, 2022 at 7:44 am E3MOM: 10 reps of sumo DL 5×10@225# “Karen” Rx’d 7:18 08/18/20: 7:20 Reply
Shawn C. August 13, 2022 at 7:46 am Mile run — Wod 5 RFT of “Nate” 2 RMU / 4 strict HSPU / 8 kbell swing (70#) At a leisurely pace 7:43 Reply
Michael Such August 13, 2022 at 7:55 am Strength: Sumo DL 185/225/225/225/225 WOD: 9:37 Rx Never done Karen before so now I’ve got a number to beat. Reply
Alec August 13, 2022 at 8:59 am Conventional deadlift 3@385 3@385 3@385 3@315 3@315 3@315 150 cals on assault bike. Reply
Josh McCallum August 13, 2022 at 9:16 am E3MOM: 10 reps of sumo DL 5×10@225# “Karen” Rx’d 10:32 Reply
Katie B August 13, 2022 at 9:38 am E3MOM: 10 reps of sumo DL 4×10@95# with Jess and Jamie “Karen” rx 6:37 Couldn’t find my 2020 time so have no idea if this is better or worse than before Reply
Ryan Alonso August 13, 2022 at 9:50 am My hatred for wall balls has always outweighed my desire to do this one…so today was a first for me Did 15 WB shots every minute… 9:29 Super satisfied with this – I’ve come a long way on my wall balls! Reply
Chrissy August 13, 2022 at 10:22 am Good job Ryan! I’m with you…this benchmark is my nemesis. Adopting your 15 reps EMOM next time. Reply
Caleb Rice August 13, 2022 at 9:55 am Sumo DL 5×10 185 Karen as RX’d 8:22 “Reddit Rep Scheme” 18-17-16-15-14-13-12-11-10-9-8-7 Reply
Kevin August 13, 2022 at 10:02 am Strength: Participated @ 225 (4 sets only) Karen” Rx’d 8:28 08/18/20: 8:33 18-17-16-15-14-13-12-11-10-9-8-7 Thanks Caleb! Great idea! Reply
Daniel August 13, 2022 at 10:02 am Warm- up: 4 rounds 10 good mornings (45# bar) Rd 1 & 3 200m run Rd 2 & 4 400m run WOD: 5 RFT 20 DB push press (40# DB’s) 400m run 14:56 Reply
Georgie August 13, 2022 at 10:13 am 8 mile run Strength mod 10 cal Ab- 20 sit-ups every 3 mins “Karen” rx + 20# to 9ft – I did 15 rounds of 10 8:50 2020: rx 5:38 14# 9ft 2017: 7:36 14# 10ft Reply
Chrissy August 13, 2022 at 10:23 am DL 3×10 @ 85# RXd – 14:27 First time RXd…can only (hopefully) improve from here. Reply
Breck August 13, 2022 at 10:36 am E3MOM: 10 reps of sumo DL 5×10@225# “Karen” As Rx’d Time: 7:41 8-18-20=7:47 3-31-17=6:20 4-4-14=7:12 10-19-12=5:21 (10# ball unbroken) 10-7-11=7:23 10-2-09=5:42 6-18-09=5:55 1-23-09=5:42 8-27-08=5:45 Reply
Nicole August 13, 2022 at 12:33 pm Dang, great job on the Karen times, CFJ! Open Gym– snagged a WOD from HWPO, subbed out burpee bj for Devil’s press Every 4 min x 4 (2 min rest b/n rounds) 12 cal bike 400m run max rep dp w/ 20lb db’s (nursing a shoulder thing) 9-10-11-11= 41 reps Reply
Steph August 13, 2022 at 12:50 pm Sumo DL (only did 4 sets today) 175-195-225-235 WOD Rx 6:18 2020 was 5:41 Both times did 10 sets of 15 KP abs and a little handstand walk Reply
Chase August 13, 2022 at 1:49 pm E3MOM: 10 reps of sumo DL 5×10@225# “Karen” Rx’d 7:50 Sets of 15 except last two sets 24 & 21 Reply
E3MOM: 10 reps of sumo DL
5×10@225#
“Karen” Rx’d
7:18
08/18/20: 7:20
Mile run
—
Wod
5 RFT of “Nate”
2 RMU / 4 strict HSPU / 8 kbell swing (70#)
At a leisurely pace
7:43
Strength: Sumo DL
185/225/225/225/225
WOD: 9:37 Rx
Never done Karen before so now I’ve got a number to beat.
Sumo DL
5 x 10 @ 225
WOD Rx’d
9:07
Sumo DL
All @ 105
Wod rx
7:59
2020- 7:58
Conventional deadlift
3@385
3@385
3@385
3@315
3@315
3@315
150 cals on assault bike.
E3MOM: 10 reps of sumo DL
5×10@225#
“Karen” Rx’d
10:32
E3MOM: 10 reps of sumo DL
4×10@95# with Jess and Jamie
“Karen” rx
6:37
Couldn’t find my 2020 time so have no idea if this is better or worse than before
WOD
5 RNFT
20 20# WB (battle at the ranch prep)
400m run
My hatred for wall balls has always outweighed my desire to do this one…so today was a first for me
Did 15 WB shots every minute…
9:29
Super satisfied with this – I’ve come a long way on my wall balls!
Good job Ryan! I’m with you…this benchmark is my nemesis. Adopting your 15 reps EMOM next time.
Sumo DL 5×10 185
Karen as RX’d 8:22
“Reddit Rep Scheme”
18-17-16-15-14-13-12-11-10-9-8-7
Strength:
Participated @ 225 (4 sets only)
Karen” Rx’d
8:28
08/18/20: 8:33
18-17-16-15-14-13-12-11-10-9-8-7
Thanks Caleb! Great idea!
Good job! Thank you sir! Was fun.
Warm- up: 4 rounds
10 good mornings (45# bar)
Rd 1 & 3 200m run
Rd 2 & 4 400m run
WOD:
5 RFT
20 DB push press (40# DB’s)
400m run
14:56
8 mile run
Strength mod
10 cal Ab- 20 sit-ups every 3 mins
“Karen” rx +
20# to 9ft – I did 15 rounds of 10
8:50
2020: rx 5:38 14# 9ft
2017: 7:36 14# 10ft
DL
3×10 @ 85#
RXd – 14:27
First time RXd…can only (hopefully) improve from here.
DL 185
WOD Rx
7:31
E3MOM: 10 reps of sumo DL
5×10@225#
“Karen”
As Rx’d
Time: 7:41
8-18-20=7:47
3-31-17=6:20
4-4-14=7:12
10-19-12=5:21 (10# ball unbroken)
10-7-11=7:23
10-2-09=5:42
6-18-09=5:55
1-23-09=5:42
8-27-08=5:45
Dang, great job on the Karen times, CFJ!
Open Gym– snagged a WOD from HWPO, subbed out burpee bj for Devil’s press
Every 4 min x 4 (2 min rest b/n rounds)
12 cal bike
400m run
max rep dp w/ 20lb db’s (nursing a shoulder thing)
9-10-11-11= 41 reps
Sumo DL (only did 4 sets today)
175-195-225-235
WOD Rx
6:18
2020 was 5:41
Both times did 10 sets of 15
KP abs and a little handstand walk
E3MOM: 10 reps of sumo DL
5×10@225#
“Karen” Rx’d
7:50
Sets of 15 except last two sets 24 & 21
Rx: 7:13
Post-workout: 3.11 miles @ sub 30 min
SDL 5×10 225,245,265,275,275 all UB
WOD RX 9:31