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Friday 11/25 WoD

24
Nov

Friday 11/25 WoD

OPEN GYM HOURS TODAY
9am-11am


STRENGTH/SKILL:
Front Squat 1RM
(TIMECAP: 20:00)

CONDITIONING:
“Karen”
For Time:
150 Wall Ball, 20#/14# to 10′
(TIMECAP: 10:00, TARGET INTENSITY: 9)

Compare this to week of 160523, or this last time your gym did “Karen”. If possible, scale workout in the same manner for each athlete.

SCALING GUIDE
A 7 minute “Karen” requires the athlete to work at a little over 21 repetitions per minute on average. Scale load, or height to ensure that athlete can sustain this pace. If the athlete cannot sustain this pace regardless of load or height, or for novice athletes who may experience debilitating sorenress, reduce repetitions.

EXTRA WORK:
5 Sets, not for time:
10 Seated DB Strict Press
5-10 Pistols, alternating
10 Two Dumbbell Bent-Over-Rows w/pause

Notes:

Pistol: Movement may be scaled by holding a counterbalance and/or adding a heel lift. The next level of scaling is the pistol on a box, with the non-working leg hanging straight down. Finally, athletes who still need to develop fundamental single leg strength should perform step-ups (https://www.youtube.com/watch?v=nrKKREjShwY)

Dumbbell Row: Stand with a dumbbell in each hand, neutral grip (palms facing thighs.) Perform an RDL-like movement until the torso is at approximately 45 degrees from the floor. In that position, row dumbbells up and back towards hip, focusing on keeping the shoulders down/relaxed. Pause briefly at top, then perform a controlled eccentric.

 

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