Ron McKinstrayJul 21, 20191 minSunday 21/7/19Five rounds for time Mr Joshua 400 m Run 30 Sit ups 15 Deadlift 115/75 kg
Ron McKinstrayJul 18, 20191 minThursday 18/7/19What’s in the box today? “SE7EN” 7 HSPU 7 Thrusters (62.5/42.5) 7 K2E 7 Deadlift (110/75) 7 burpees 7 KBS (32/20) 7 Pull-ups Se7en Rounds
Ron McKinstrayJul 17, 20191 minWednesday 17/7/19Burgener Warm-up Take 15 mins to warm up to technically correct Power Snatch then Karabell 3 Power Snatch 61/43 15 WBS
Ron McKinstrayJul 16, 20191 minTuesday 16/7/19Warm up wod EMOM 10 3 deadlifts 3 hpc 3 push press “Grace” 30 clean & jerks 62.5/42.5 Post-Grace Partner sprints 200 cals per 2 300...
Ron McKinstrayJul 15, 20191 minMonday 15/7/19Warm up wod 15 mb clusters 10 push ups 3 rounds Ten minutes to build to a heavier three thrusters “Fran” 21-15-9 Thrusters 42.5/30...
Ron McKinstrayJul 14, 20191 minSunday 14/7/19CrossFit Scotland Barbell Club Technical reaffirmation of Deadlift, Power Clean and Push Jerk Then Grace
Ron McKinstrayJul 13, 20191 minSaturday 13/7/19Jackie’s Younger Sister 1000m row 50 Air Squats 30 Burpees Three rounds Rest 5 mins between