sf5CFE:

MOB

400M/15 WB

800M/25M Walking Lunge

1200M/20 BJ

1600M/40 AbMat SU

 

 

CF:

MOB

DYNWU

A. “Karen Split”

Karen is 150 Wallballs (20/14) Full Depth Squat to a 10Ft and 9Ft Target…we are Guna Split it up a Little and see How it Goes! There is a 4 Minute CAP for Each Set of 50 Wallballs. If you do not finish all 50 Score Total Reps completed in 4 Minutes. Every Athlete starts on the Clock together at the Beginning of Each Round. For example if you finish your first set in 2 mins and 30 seconds you will rest for 4 1/2 mins vs just the 3 mins allotted.

50 Wallballs (20/14) 4 Minute CAP.

Rest 3 Minutes.

50 Wallballs (20/14) 4 Minute CAP.

Rest 3 Minutes.

50 Wallballs. (20/14) 4 Minute CAP.

Score your completed Time, Deduct 6 Minutes from your Overall Time and Compare to your Previous Actual Karen Score.

 

B. Snatch and Situp Ladder: You have 15 Mins to Get as Far as you Can on this Ladder. If you finish Ladder, Score Time.

30 Snatch (65/35)

30 Abmat Situps

25 Snatch (95/65)

25 Abmat Situps

20 Snatch (135/85)

20 Abmat Situps

15 Snatch (155/100)

15 Abmat Situps

10 Snatch (175/115)

10 Abmat Situps

5 Snatch (195/125)

5 Abmat Situps

 

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