Hanging with broken karen

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

Hanging with a Broken Karen

5 Rounds of:

  • 15 Hang Power Cleans (85/115)
  • 30 Wall Balls (14/20)

Stimulus Goal:

Why Do This Workout?

This workout will prepare you for taking loads from your hips to your shoulders and will also prepare you to squat and toss any object that comes your way.

You’ll have traps and quads of steel after this workout, not to mention much more functional fitness!

This one will get spicy quick, can you handle the heat? 

Duration and Feel: Between 14-18 minutes. Try to maintain a 3-3.5 minute per round pace throughout. This one will get spicy quick, can you handle the heat? 

Barbell/Wall Ball Weight: Should feel moderate, a weight you could do 10-12 unbroken hang power cleans while fresh and a weight you could do at least 15 unbroken wall balls while fresh. You should only need to break the hang power cleans up 1, maybe 2 times in the later rounds and the wall balls up 1-2 times throughout this workout today.

Specific warm-up focus: Hang power clean and wall ball warm-up. Hang power clean practice.

Scaling Options: Lighter weight on hang power cleans and/or wall balls.

At Home Options: Knock out 8/7 single arm hang power cleans each arm. Find an odd object to squat and toss in place of wall balls (get creative!)

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