Whole Life Challenge
The Team for the New Year’s Whole Life Challenge is up!
Totally optional, but if you register make sure you join our team and it’s open to non-members, so get the family and friends involved, they can all join our online team. We are not doing the body test at CFW this time, but you can do one on your own or simply use measurements. We prefer not to use weight as the before and after, measurement. Let us know if you need help with anything! Join the team or sign up here!
WOD
Strength
Hang Clean + Clean + Jerk: 1+1+1: 15 minutes to find heavy single then complete up to 3 drop sets at 85%
Conditioning
5 Rounds for Time (25 min cap):
15 Burpees
12 Front Squats (95/65 | R+ 135/95)
9 Shoulder to Overhead (95/65) | R+ HSPU-Open Standard
2 Minute rest
Extra
Do C&J first, then the following BEFORE METCON…
Deadlift: EMOM x 7 sets: 3 reps @ 80% + 6 Tall Box Jumps
3 Rounds on rings- 5 perfect kips + 2 skin the cats
6 Rounds: Every 2 min (stay hollow)
– 1 Strict MU + 3 MU + 4 dips
After Conditioning:
4 min. Tabata – Weighted Plank Hold