Whole Life Challenge – Worldwide: Get READY!!
Registration Opens Aug 15th, Cost $45.
Bench Press Find 1RM
3×7 Muscle Sn (empty bar or PVC)
3×10 Bent Over BB Rows
EMOM for 5 mins of 11 Burpees
For each minute where 11 burpees are not performed, row a 1k penalty.
Shoulder Press Find 1RM
Push Press 3×3 @ Today’s Shoulder Press 1RM +15%
1st min perform 16 burpees: penalty for miss = 1 mile run
2nd min perform 15 burpees: penalty for miss = 45 Wall Ball (20/15)
3rd min perform 14 burpees: penalty for miss = 30 Pull-Ups
4th min perform 13 burpees: penalty for miss = 75 double unders (3:1 singles)
5th min perform 12 burpees: penalty for miss = 60 secs total of L-Sit
6th min perform 11 burpees: penalty for miss = 5 Rope Climbs
This is an EMOM workout, so once you complete the requisite number of burpees for the minute you are currently in, you MUST rest until the start of the next minute.
Combine any tasks owed for failing to complete the burpees within the allotted minute AFTER the whole 6 min Burpee Ladder is complete, then do all penalties back to back.
Example: If you fail to complete the burpees during the 2nd, 4th, and 5th mins of the Burpee Ladder, you would finish out the 11 burpees for the 6th minute FIRST. Then proceed to grab a medicine ball, jump rope and parallettes and complete your penalties: 45 wall ball shots, 75 double unders, and finishing with accumulating 60 secs in an L-sit.
10 x 2 Power clean 185/115 ( be quick on the second pull and under the bar)
Pendlay Rows 3 x 5
Behind the neck press 5 x 3 AHAP
10 Minute AMRAP
3 Muscle ups
15 Min. Mobility
Skill OHS 5×3
Rest 5 Min
Rest 3 Min
Rest 2 Min
5×5 Push Press @ 75%1RM