Suzanne P ROCKED 14.1!
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Reminder !!!
Whole Life Challenge Final workout MUST be completed this week before SATURDAY.
Final workout & meausrements will go down this Friday at 9:15 am.
If you complete your workout before then (during any class time)
be sure to submit your score to KC or KJ.
WLC Final
As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run
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FITNESS
A. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Man-Makers x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups
AIM
A. Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
C. Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups
SPORT
A. Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.
B. Take 15-20 minutes to build to today’s heaviest Clean & Jerk
C. For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)
D. Two sets for times:
Row 500 Meters
Rest exactly 90 seconds
Set the monitor for intervals at a set distance of 500 meters and a rest period of 90 seconds.