4/13/2012

''Karen Gives Annie The Runs'' (04.13.2012)

**This extra potent version of the original WOD 'Karen Gets The Runs' was an inevitable close to this hellish week of training. This is just the sort of thing that has to happen when certain individuals simply can not help themselves and end up challenging established performance records in our house. Fight to the death. 3-2-1 Go.

Warm-up Drills (04.13.2012)
Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)


''Karen Gives Annie The Runs'' (04.13.2012)
Complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:
150 x Wallball (20/14lbs)
150 x Double-unders
 
Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution (much like our 'Choose Your Own Adventure' training format).
The additional booby trap found in this WOD is clearly the 200m Running foul, which adds time onto the athlete's final score but still must be completed before anyone is permitted to resume striving towards completing the initial workload. 
Any time an athlete fails or stops a set of Double-unders or Wallball shots it earns them the Foul (Run 200m). 
Personal approaches to strategy and an understanding of established strengths, weaknesses, and tools to circumvent performance limitations must become the primary school of thought today. Discipline and an objective yet driven mindset will most likely be that which prevails among the epic depth of testosterone driven competitive attitudes that have recently shown themselves in the area. 
Good luck, freaks, it's about to get real.

Skill Development (04.13.2012)
Complete as many seconds of static/skill based holds as possible against a 7:00 Running Clock. All amounts of time are cumulative.
Accumulate 1:00 x Inverted (Handstand holds/scaled as necessary)
Accumulate :45 x L-sit/V-sit (Paralettes)
Accumulate :30 x Ring Support (Turn out if possible)
Accumulate :15 x Top of Pull-up Range of Motion (C2B)

Burpee Challenge (Optional)
92 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (04.13.2012)

8 comments:

Anonymous said...

Karen Gives Annie The Runs

11:43 sets of 15WB/25DU

But Tiffanie said my wall balls were cheating and weren't deep enough...

So ashamed...

JB

Morgan said...

I forgot my time! This was fun though.

All I can think about is doing a 2k erg time tomorrow. :O

High school me rowed a 7:42 - I don't think I could do that now.

Anonymous said...

Karen gives Annie the runs

15 sets of 10 WB/40 singles

16:39

Jojo

Joshua said...

Karen Gives Annie the Runs
4 Sets
w/ DB Thrusters (20#)

15:28

Peter said...

Karen Gives Annie the Runs
41:32 SU's

Traps said...

Karen gives Annie the runs
31:57

Jay

Michelle said...

Time- 27:37...
Sets of 15...
Ran well over a mile bc I kept tripping up my DU!!!
Great workout but def didn't beat anyone!!!

lewis.robertdavid@gmail.com said...

21:43

20# DB Thrusters, Double Unders, 8x25m Shuttle Runs