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Benchmark Workout | "Karen"



"Karen"

9 minute AMRAP (As Many Reps As Possible) of Wall Ball shots.  
If you get to 150 (or your assigned number of reps) before time up, you're done!

Simple and elegant, "Karen" packs a punch (or kick to the legs and lungs) that is not soon forgotten.

 

 

Progressions for "Karen":

1.  75 Air Squats
 
2.  75 Dumbbell Squats (10/5#)
 
3.  75 Dumbbell Thrusters (10/5#)
 
4.  75 Dumbbell Thrusters (15/10#)
 
5.  75 Wall Ball shots (8/4#)
 
6.  150 Wall Ball shots (8/4#)
 
7.  75 Wall Ball shots (14/8#)
 
8.  150 Wall Ball shots (14/8#)
 
9.  75 Wall Ball shots (20/14#)
 
10. 150 Wall Ball shots (20/14#)
 
 
 
 
*If you completed the assigned work in <9:00, record your time, and if appropriate, next time increase the challenge (attempt the next progression).

*If you failed to complete your assigned work in <9:00, record your performance, and next time, repeat at the same challenge. 

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Karen", fits the bill.
 
 
 
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