Tuesday 08062013


Unique Community Discount Code (UCDC): WLCRYGBsbPoc
Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp
Both our CODE and our LINK will do two things:

Give you a $5 discount on registration
Register you with OUR Community

Regular price of the Challenge $49
Early registration price $44
Player discount applies to both regular and early registration price

Early registration August 1 – August 7
General registration August 8 – Sept 6




A.  EMOM – 10 Mins

Even – 2 x Back Squats

Odd – 2 x Push Presses

B.  3 Rounds AFAP 

20 x Calorie Row 

15 x STO 

2 Min Rest between rounds 



A.  EMOM – 10 Mins 

Even – 2 x Back Squats @ 90% 

Odd – 2 x Push Presses @ 90% 

B.  3 Rounds AFAP 

20 x Calorie Row 

15 x STO @ 115lb/85lb 

2 Min Rest between rounds 


Level 2 

A.  3 Sets 

ME – UB Set of HSPU 

10 x T2B 

Level 1 

A.  3 Sets 

ME – UB Set of weighted HSPU 

10 x T2B 

B.  3 Rounds AFAP 

20 x Calorie Row 

15 x STO @ 135lb/95lb 

2 Min Rest between rounds 

-Post results under comments  


14 Responses
  1. Carrie

    A. MoFo back squats 205#. Push press 115×3 125×3
    B. 10:29 75#. I have troubles picking the weight. Was able to work faster with the lighter weight.

  2. Elizabeth

    Not feeling good today… The 400M run wore me out in the warm up.

    70# back squat
    65# push press

    2000M in 11:40 (did a cool down row instead of B

  3. Paul Bye

    A. Back Squat 135-155-155-175-195
    Push Press 115-115-125-125-125
    B. 10:45 Rx – Calorie rows and push press in one workout – I think this one was designed for me 🙂

  4. Sara Jech

    A. Back Squat @ 155, 165, 170, 175, 175…. My last tested 1RM was 185, so I would say I’ve improved…. C’mon 200!!!!!!!!!
    B. Push Press @ 105 x 4, 95 x 1 — Had to drop down 10 1bs on my last round, kept wanting to go into a Push Jerk

    Performance Rx
    15 STO @ 85lbs was tough!!!!!!!!!!!! Arms are definitely feeling it today!

  5. Jeremy Moreland

    For some reason, I thought this was going to be an easy-ish workout. I was wrong in a good way.
    A: 155# BS, 95# PP
    B: 1-1/2 rounds @65#, 1-1/2 @ 45#

  6. Marcy

    A. Backsquats… 1@85 2@95 rest @100
    Pushpress… 1@55, 2@60, rest@65
    B. 14:32 …. dang, it was HARD! (I kept wanting to rest 1 minute between the rowing & lift portion, then one minute between rounds) As it was I had to rest abut 30 secs before I started the lift part til my heart rate slowed down. First round I did 55#, then went down to 45# for the last 2.
    I sure felt my age tonight… : (
    Kate….what a great partner you were!!! And you did awesome!!! Great job!!!

  7. Staci Vinz

    A. ME HSPU (7-8-8)
    10 x T2B
    B. 9:53 Rx Sport (with a rower malfunction that cost me 15-20 secs!!!)

  8. Susan kian

    Volleyball game -we won!
    Oly class.
    Snatch felt better. Tng felt better when i hinged at the hip. Jeremy had me do the hook grip with c and j and im not gonna lie i tried to have a positive attitude but in my head i was being a whiny brat about it. My grip felt weak and i hated it but i know its supposed to be really awesome so i will keep trying.
    Gymnastics at jets.

  9. Steve Vinz

    A. Back Squat – 225, Push Press – 115.
    B. 10:31 @ 95lbs.

    Good workout….need to keep working on my Back Squat depth.

  10. Keith

    A. Back squat: started a 85#, finished at 134# – working on getting down below parallel – it’s getting there! Getting confidence that my knee is not going to give out
    Push Press – 85#
    B: 13.26 @ 75# – some normal pushes, some splits. TOUGH! Getting hang of the dip and drive!

  11. Nicole Chovan

    I started with what was supposed to be snatches 5×1 and ended up building to a max. Hit 150, new PR 🙂
    Clean and Jerks tried for a max, got up to 160.
    Then 3 rounds of: 50 Russian Swings at 1 pood, 20 wall balls at 14lbs. 5:54 (I actually enjoyed this more than I thought) 🙂