Another great Benchmark test on the menu for this Wednesday. Thinking about this day as a whole, we want to come in with a plan, a little extra mental toughness in hand, and a ready-to-crush-it-attitude. For the strength, we want to build up to a heavy set of 5 front squats, for the day. This means having an awareness of how your body is feeling today, knowing there’s a handful of wall-balls coming up soon, and having a plan of attack. We want to build up in no more than 5-6 working sets, building our way to something that feels heavy for us today. For some, that might be near a 5RM, for others, that might not be in the cards today and that’s okay.
For the workout, we have a spin-off of the workout “Karen,” which is 150 wall balls for time. The twist today is that on the top of every minute, we will stop to do 25 double unders and get back to the wall-ball for as many minutes as it takes to complete 150. This is the type of workout where you want to have a plan for what you are going to shoot for each minute, perhaps somewhere between 9-16 reps, but something that’s going to allow you to manage your breathing, your legs, and give you a tiny bit of rest each minute. You don’t want this one to catch up with you too quickly, and going all out in those first few minutes might not be the best strategy!
Be ready to flex your pacing muscles, but come in ready to ride the line a little bit today!
The Port – NCMETCON
Warm-up
2 Rounds In Place:
:20 High Knees
:20 Butt Kicks
10 Floor Scrapers
10t Spiderman Rotations
+
2 Rounds
:30 Jump Rope
:30 Air Squats – Front Squats
+
1:00 Pigeon each side
Strength
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
Burn Strength
5 sets;
no rest between movements,
2:00 rest between rounds.
8 Goblet Squats with 3210 tempo
6 Goblet Squats
4 Box Jumps
*Choose a challenging weight and height for you
Workout
“AWW C’MON KAREN!” (Time)
FOR TIME
150 Wall Balls (20/14)|(14/10)*
*Every minute including 0:00, perform 25 DUs
Burn WOD
EMOM X 12
Evens – :40 Burpee Plate Hops
Odds – :40 MedBall Cleans
Optional Cool Down
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
