We first did today’s WOD (workout of the day), “Karen,” on January 6, 2020. As you may remember, “Karen” is a benchmark WOD. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The goal of today’s workout is to complete 150 wall balls as quickly as possible. Try breaking up the wall balls into manageable sets, and keep the breaks as short as possible.
If you performed this WOD back in January, you will now get the chance to see how far you’ve come since then. But please remember: Progress can be measured in many ways, not just performing the workout faster. Perhaps you can use a heavier wall ball now than you did before or can throw the ball higher. Perhaps you are able to squat deeper or perform wall balls more gracefully. Or, perhaps you simply feel more confident than you did when you first began. Celebrate your progress in whatever ways you can see it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
150 wall balls (20lb, 14lb)
If this type of workout is new to you, please pick the lightest wall ball available, and don’t worry about how high you throw it. Just focus on good form in your squat and learning the rhythm of the movement. It will probably take some practice before wall balls feel natural. If doing 150 reps seems overwhelming to you, feel free to reduce the number of repetitions. If you are not comfortable doing wall balls, please substitute dumbbell thrusters. As I always say, some workout is better than no workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
120 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
Perhaps something between the Rx version and the beginner version of “Karen” is right for you today. Choose the wall ball weight and rep scheme that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
150 wall balls (14lb, 10lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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