30lb Dumbbell Karen 100 reps

7:04.


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed. 

4:33

20 min AMRAP

10 burpees for a Max height jump
10 rkbs 70lb
20 DUs

10 rds plus 1 burpee

Burpees went for max height every time. No 1 inch jumps


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Karen with dumbbells 20 lb each

8:42 P.R


I did 10 then rested 10 seconds until I fell apart then just ground through it for the last 50ish reps. 

Front Squat 5! Failed on 325. Probably due to this mornings WOD

Power Clean 5! P.R. at 265

50/25 40/20 30/15 20/10 10/5

RKBS/TTB

11:10


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20 RFT of strict Cindy

Forgot the time. Over 20”


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Set #1 – 1 Rep @ 205#
Set #2 – 1 Rep @ 205#
Set #3 – 1 Rep @ 205#
Set #4 – 1 Rep @ 218#
Set #5 – 1 Rep @ 218#
Set #6 – 1 Rep @ 218#
Set #7 – 1 Rep @ 231#
Set #8 – 1 Rep @ 231#
Set #9 – 1 Rep @ 231#

3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (Video)
Max Strict Pull-Ups
Max Dumbbell Pushups (Video)
Rest 2:00-3:00 between sets.

More to come..


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed.

4:32 this time.


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20lb DB Karen

10:18. Slower than before but I’m messed up after this weekend.


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20” AMRAP

8 of:
Floor press 30lb DBs
Weighted sit up 30lb DBs
Seated press 30lb DBs

And

Max distance HS walk (3 attempts)

6 rds plus 8 FP/WS/SP


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed

5:18


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Heavy 5 rep DL

295

12” AMRAP
6 strict HSPU
9 DL 225
30 DUs

6 plus 6 HSPU

800m run
4:06
400m run
1:36
200m run
:43

Rest same amount of time. Not bad for a geezer. Neck is still tweaked.


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Push Press 5! P.R. 255

3x8 superset
50lb Db press
Chin ups


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Warm-up:
5 Squat Cleans w/bar
15 Shoulder taps
10 Power Cleans
15 Shoulder taps
5 Squat Cleans
15 Shoulder taps

Skill/Strength:
EMOM 10

Odd: 8 Strict TTB
Even: Max distance HS Walk (make 3 attempts)

WOD:

Power clean 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

Front Squat 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

SET UP 2 bars and superset these together.



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Karen with dumbells 20lb each. *kicker is try to go unbroken in this rep scheme:

10-20-30-40-50

I got through 30 unbroken

9:22 P.R.


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