A massive performance from the Mighty Red Skulls over the long weekend tackling the very heavy and high skill requirements of 20.3! Our scores reflect the diversity of athletes in our gym, our relative strength and weaknesses and our desire to improve on all things we suck at. The improvement shown on the redo’s, particularly those that nailed their first ever handstand push up shows that a ‘one and done’ attempt is not always a satisfactory outcome. Well done to all for completing and getting their scores in on time!
1a) DB Bench Press: 2/4 x 10.
– 2 warm-up sets + 5 work sets with a challenging load
1b) Inverted Rows: 2/4 x 15. Rest 30s.
– 2 warm-up sets + 5 work sets with a challenging load or BW
” White Knuckle ”
1 Rope Climb
20 m DB OH Walking Lunge (22.5/15)
2 Rope Climb
40 m DB OH Walking Lunge
3 Rope Climb
60 m DB OH Walking Lunge
4 Rope Climb
80 m DB OH Walking Lunge
*alternate arms on the lunge