Ron McKinstrayNov 7, 20201 minSunday 8/11/202024 min AMRAP 250/225 Row 12 Push press 50/35 24 Box Step 20"/16" 12 KB SDHP 24-28/16-20
Ron McKinstrayNov 6, 20201 minSaturday 7/11/202026min AMRAP 12 slam ball squats 3 burpee box jumps 6 T2B 30 double unders 18 slam ball squats 6 burpee box jumps 9 T2B 35 double unders...
Ron McKinstrayNov 5, 20201 minFriday 6/11/2020Team WOD Turn about each exercise style 10 Rounds 10 Power Clean 50/35 10 DB Bench 22.5 /15 10 Pull ups
Ron McKinstrayNov 4, 20201 minThursday 5/11/2020For time: Jordan 30 minute time cap. If completed within the 30 minutes, row for max cals up to the 30. 100 Kettlebell Swings (24/16...
Ron McKinstrayNov 3, 20201 minWednesday 4/11/202021-18-15-12-09-06-03 BB Thrusters 40/25 Burpee Bench Hops
Ron McKinstrayNov 2, 20201 minTuesday 3/11/2020A: Deadlift Technique building to a body weight deadlift B: "Christine" 3 Rounds for time: 500m Row 12 Bodyweight Deadlifts 21 Box Jumps...
Ron McKinstrayNov 1, 20201 minMonday 2/11/2020250/225 m Row 10 Back Squat 50/35 250/225 m Row 10 Push Press 50/35 250/225 m Row 10 SA DB ALT SN 22.5/15 250/225 m Row 10 KBS 24/15...
Ron McKinstrayOct 26, 20201 minHero WeekHero Week begins. Not half seven yet and thirteen Heroes - DONE
Ron McKinstrayOct 24, 20201 minSunday 25/10/2020Thruster 20 mins Warm-up 10-8-6-4-2 then Build to a heavy 2 reps WOD 3x3 min AMRAP 1 minute rest 6/4 cal row 6 thrusters 35/25 6 pull-ups