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Tuesday 08272013

26
Aug

Tuesday 08272013

THE WHOLE LIFE CHALLENGE IS BACK!!!

Unique Community Discount Code (UCDC): WLCRYGBsbPoc
Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp
Both our CODE and our LINK will do two things:

Give you a $5 discount on registration
Register you with OUR Community

PRICING
Regular price of the Challenge $49
Early registration price $44
Player discount applies to both regular and early registration price

Deads..

Deads..

Fitness 

A.  4 Sets NFT 

20 x Stationary Lunges (Weighted optional) 

45 Sec Rest 

10 x Supinated Ring Rows 

45 Sec Rest

B.  3 x 3 Min Rounds 

200M Run followed by… 

AMRAP 

10 x Squats 

10 x Ball Slams 

3 Min Rest 

Performance 

A1.  Pause Back Squats – 5 x 5 

A2.  Strict Pull-ups – 5 x 5 

Superset the Strict Pull-ups with every set of Back Squats.  Rest 2-3 minutes between each set of Back Squats.  

B.  3 Rounds AFAP 

20 x Front Rack Lunges 

10 x Power Cleans 

@ 115lb/85lb 

200M Run 

3 Min Rest 

18 Min Cap 

Sport 

A.  Push Press – 5 x 3 w/3 Min Rest 

B.  Every 90 Secs for 10 Sets 

5 x Squat Clean Thrusters @ 155lb/105lb 

10 x Heavy Russian Swings @ 100lb/70lb 

Games Track 2014 

A.  Dip/Pull-up Complex 

B.  EMOM – 10 Mins 

100M Sprint 

C1.  Reverse Hyper – 3 x 15 

C2.  GHD – Sit-up – 3 x 15 

-Post results under comments  

 

 

 

 

19 Responses

  1. Jen B

    BS 105 x 1 set then 110 x4. Good workout. Blue/red bands for pullups.
    Fitness, 20 # wallball 9+ 9 (hurt my shoulder yesterday?)

  2. Nicole Chovan

    Sport
    A Done at 105. Shoulder is still giving me some trouble during these.
    B. Done. Did 5 rounds at 105 then dropped to 85 cause I was having a hard time keeping up.

  3. Nicole Chovan

    oops. posted too early 🙂
    B. Russian swings with 1.5 pood. I had 2 pood out also just in case, but I was struggling with 1.5 towards the end so I just stuck with that one.. Around round 8 I ended up being 30 seconds behind. This one was a tough one for me. Thrusters are one of my weaknesses and also focusing on squatting rather than just power cleaning things.

    GT14.
    A. Done went well.
    B. Done. I don’t know if we were supposed to time how long each set took us, but I did because I was curious 16/16/15/16/14/15/15/15/14/14sec
    C. Done

    Mobility

  4. Carrie

    A. Back squat 85# hip feeling better getting down lower. Blue band pull ups. Liked working on strict pull-ups
    B. 14:18. 55# wasn’t sure how I was going to feel. My knees hurt worse than my hips. Liked the workout!

  5. Sara Jech

    A. 135, 135, 140, 145, 145
    B . 14:20 Rx…. 85lb was tough for the lunges, but I’m glad I did it……

  6. Sue N

    A.. Back squats – worked up to 95#, blue band pull ups
    B. 15:28, started with 65#, dropped to 55# for the last set. Legs were giving out.

  7. JennF

    A. Worked up to 135.. I think, maybe more Holly??. Double red skinny for strict pullups.
    B. 14:27 or something RX… YOWZA.. easier for me to get lower with the left foot out in front.

  8. Jessi

    Performance: still working on form technique, not as concerned about weight
    A1 @ 65#
    A2 with green and blue band
    B.14:50 @ 35#

  9. Lindsey Grace

    A1. 105# first set, then 115# for the rest
    A2. 4 sets with thin green band, last set with red/green

    B. 15:20 55# …..those lunges SUCKED. Thanks for the mobility after, Julie!

  10. Susan kian

    3pause Bs 3×145 or 155 not sure. Was making up for yesterday since I didn’t do them then.
    Push press at 85. These were light but I practiced going slow and controlled.
    Sport wod with 105 and 70lb kettle bell. This was hard but manageable. It’s kind of an awkward movement for touch and go.
    Oly-light weights but good form.
    Pull up dip complex
    Ab complex
    Was looking forward to sprints all day but then I just ran out of fuel….so I sprinted thru my chipotle burrito bowl instead.

  11. Ben

    1.) 185#, love the pause strength stuff.
    2.) 14:34, done at 95# due to the tightness in the quads and possibly some sand stuck in some places.