For those of you already signed up for the Whole Life Challenge (and those who have done one in the past)… you know there is a preliminary WOD that we run before the 8 week program begins which we will “post-test” at the end. Today in all group classes- we will run that workout. It is a tough triplet of wall ball shots, KB swings and burpees- which totals 60 reps of each. And it is packaged in a “fun” format (read: brutal!). This workout is somewhat longer than our traditional WLC “pre-tests”… but hey: let’s change it up and do something a little different!
For you WLC participants- make sure you keep VERY SPECIFIC details about today’s WOD so that when you repeat it in 8 weeks, you can set it up EXACTLY THE SAME!. Not only the loads used for med ball and KB, but also the exact location in the Hut you use, height of the wall ball target, as well as what you use for the target for your burpees (read WOD to learn more about this point!). For athletes NOT enrolled in the WLC: make sure you keep VERY SPECIFIC details about today’s WOD… because you can sign up for the Whole Life Challenge until a week from Saturday. Meaning: YOU ARE NOT TOO LATE TO JOIN!
Make 8 weeks of progress on a variety of health/fitness fronts: CLICK HERE to join.
Thursday’s WOD (Whole Life Challenge Prelim WOD) at 6, 7, 9am and again at 4 and 6pm
For time complete:
30 wall ball shots (20/14#)
20 KB swings (USA 24/18kg)
10 burpees (jump and touch something out of reach… pull up bar, etc)
30 KB swings
10 wall ball shots
20 wall ball shots
10 KB swings
Post time and scaling to chalkboard/journal… and to the WLC website
Thursday 5pm open training hour