Ron McKinstrayNov 8, 20191 minFriday 8/11/19Team Friday 4 x 200 m rows each then eight rounds alternating of 15 MB thrusters 15 KB SDHP 15 MB Sit-ups LRC 15 power clean 10 double...
Ron McKinstrayNov 7, 20191 minThursday 7/11/1925-20-15-10-05 reps of: Row Cal KBS 24/16 Row Cal Thrusters 20/15
Ron McKinstrayNov 6, 20191 minWednesday 6/11/19Today's wod has two scaled options The main version of the wod is : 3 Rounds For Time 25 Strict Pull ups 50 Push ups 75 Air Squats 800 m Row
Ron McKinstrayNov 5, 20191 minTuesday 5/11/19Warm up WOD 3 Rounds of Cindy WOD 24 min AMRAP 10 Pull ups 15 DB Bench Press 22.5/15 15 Sit ups 10 KB SDHP 28-32/20-24 200 m Row
Ron McKinstrayNov 4, 20191 minMonday 4/11/19Painstorm BBC (ref: 10/10/18) Barbell Bear Complex consists of the following movements: 5 Deadlift (50/35 kgs) 5 Hang Power Clean 5 Front...
Ron McKinstrayNov 3, 20191 minSunday 3/11/199am Wod great turnout this morning for : Three rounds of : 21/15 cal row 15 pull-ups 9 lunges (each leg) directly into Three rounds of :...