Congratulations WHOLE LIFE CHALLENGE finishers!

We finished another 55 days of online accountability and presence of mind in regards to healthy living. The journey is never over as we take our new good habits to our longevity bank.

WAIT! WE ARE NOT DONE! We still have to measure and redo the WLC WOD! We will be able to run the final WOD during any part of the classes this week with SATURDAY being the final day. We will announce the winner of this challenged then.

WLC 2014 WOD:

Official Workout
In 11 minutes:

  • Run 800m (1/2 mile)
  • Then perform
  • 75 squats followed by
  • 50 sit ups followed by
  • 25 push ups followed by
  • as many burpees as possible in time remaining.

Count ALL reps (squats, sit ups, push ups, and burpees) as your score.
For example: if you complete the squats (75) and 25 sit ups, your score is 100.
If you complete the squats (75), sit ups (50), push ups (25) and 5 burpees, your score is 155.


LEVEL 1

WARM UP:

3min sled push (95/65) or partner band pulls

  • 3x10"/10" PVC Box BS
  • 3x10"/10" PVC Deadlift
  • 3xside Slow As Possible pistols on box

SKILLS:

5min single arm KB swings, switching grip at top of swing

STRENGTH:

  • 3x3 Deadlift (85%+)
  • Follow each set with 4/ leg reverse lunges

WOD:

12 minute EMOM

  • 5 - DL (95/65)
  • 10 MB abmat situps

COOLDOWN:

30 sec each - around the world planks on elbows (front/left/right/back/front)

3 mins - Laying on back with knees bent east/west breathing = try to breath through sides of rib cage uses diaphragm (breathe into stomach/sides/lowback)

MOBILITY:

Cats and Dogs for 3-5min

http://www.youtube.com/watch?v=0Z4AnRSgvts

LEVEL 2

WARM UP:

3min partner band pulls

  • 3x10"/10" PVC Box BS
  • 3x10"/10" PVC Deadlift
  • 3xside SAP pistols

SKILLS:

5min KB Juggling

STRENGTH:

  • 3x3 Deadlift (85%+)
  • Follow each set with 4 alternating weighted pistol squats (you choose KB weight)

WOD:

12 minute EMOM

  • 5 - DL (185/105)
  • 10 GHD SU or Med Ball Abmat SU

COOLDOWN:

1 min each - around the world planks on elbows (front/left/right/back/front)

3 mins - Laying on back with knees bent east/west breathing = try to breath through sides of rib cage uses diaphragm (breathe into stomach/sides/lowback)

MOBILITY:

Cats and Dogs for 3-5min

http://www.youtube.com/watch?v=0Z4AnRSgvts