14 December 2015 – Hey Ladies

It’s Ladies Week at Crossfit Wanderers! Eek!

Weirdly, this is the first time I’ve actually attempted these WODs. I now see why they’re part of the “Ladies”. They’re also the names of my Aunt and Mom – very appropriate 😉

Warmup
2 lap run
2 rounds
10 Pull Through
10 PVC OHS
10 Good Mornings
10 Lunges

Mobility
Hips
Warrior Lunges
Pigeon Stretch

WOD
“Jackie”
Row 1000m
50 Thrusters @ 20kg/15kg
30 Pullups

THEN

“Karen”
150 Wall Balls

Jackie Time: 12:22 (Rx)

Karen Time: 11:55 (Rx)

An excerpt from the Crossfit Journal, about these girls:

“Jackie”

For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.

“Karen”

Wall-ball 150 shots

Simple and elegant, “Karen”, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.

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