[1.] Warm Up

Power

[2.] Strength [load]

Perform 5 sets of:

[5] 1 Arm Bent Rows [5 per side]

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“PERSEVERANCE”

[16] Alternating Hang Snatches [2x20kg/2x12kg]

[32] Knees to Elbows

[32] Lateral KB Jumps

[16] Renegade Muscle Ups [2x16kg/2x8kg]

[32] Double Sumo Deadlift High Pulls [2x20kg/2x12kg]

[32] Double Unders / [96] Single Unders

[16] Double Dead Squat Clean & Jerks [2x20kg/2x12kg]

[32] Pull Ups

[32] Deck Squats

[48] Overhead Walking Lunges [20kg/12kg]

-Scale loads and modify movements if required. Record time.

Previous Scores [2/24]

Tracy
WC: 2x8kg, hanging knee raise, 2×12.5# DB’s [renegade mu's], green band, 8kg – 23:40

Anne
WC: 2×7#, lying knees to elbows, 2×7.5# DB’s [renegade mu's], ring rows, subbed elliptical [.32] for deck squat, 7# – 23:57

Dianna
WC: 2×12#, hanging knee raise, 2×12# DB’s [renegade mu's], green band, subbed run [.32] for deck squats, 12# – 27:32

Christy
WC: 2×12#, hanging knee raise, 2×10# DB’s [renegade mu's], green band, subbed run [.32] for deck squats, 12# – 30:50

Rodrigo
WC: 2x12kg, lying knees to elbows, ring rows, subbed run [.32] for deck squats, 12kg – 17:09

[4.] Finisher [unbroken]

Perform 100 unbroken reps for time of:

Anchored KB Sit Ups [12kg/8kg]

*Attempt to perform all sets unbroken choosing from the following rep schemes: 10×10, 5×20, 4×25, 2×50, 1×100.

-Modify movements if required. Record rep scheme, load, and time.

Post comments & scores…

EdgeFIT Babies

Bella and Mikko