[1.] Warm Up [reps]
Perform a 6 minute Tabata triplet set of:
Double Unders / Single Unders
Air Squats
Push Ups
*With a running clock perform du’s for 20 sec, rest 10sec, air squats for 20sec, rest 20sec, push ups 20sec, rest 10sec, then repeat the cycle two more times for a total 6 minutes.
-Modify movements if required.
[2.] Work Capacity [time/load]
“Dilemma”
Perform 5 rounds for time of:
[20] GHD Sit Ups / [30] Jackknife Sit Ups
[MrepsP] Double Push Jerks [2x24kg/2x16kg]
*MrepsP – maximum reps possible. Rack the KB’s and perform as many reps as possible without setting the bells down, if they drop from the rack position the set is over.
-Scale loads and modify movements if required. Record time & total jerk reps.
[3.] Finisher [time]
Perform 4 rounds of:
[400m/.25] Run
-Rest 90 sec b/w rounds. Record
-Post comments, loads, and times…
The Dynamic Duo!
Rodrigo and Frankie get their twist on PINK style!
HQ Scores
Dianna
WC: jackknife, 2x12kg – 20,25,30 reps (1’800 kg), 12:56 (3 rounds)
Shawn
WC: GHD, 2x20kg – 10,10,10,8,10 reps (1’920kg), 13:56 (5 rounds)