• Ron McKinstray

Weekend WODs


Saturday wod

"Pick me up before you row row"

20 cal row

5 deadlifts (100/70)

15 cal row

10 deadlifts (80/55)

10 cal row

15 deadlifts (60/40)

10 deadlifts

20 cal row

5 deadlifts

Sunday wod

warm-up wod

10 pull-ups

15 push-ups

10 burpees

50 double unders

two rounds

wod

500m row

25 push press

25 box jumps

four rounds for time

Strength session

CrossFit Total

1 RM Back Squat

1 RM Shoulder Press

1 RM deadlfit


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Thursday 24th June 2021

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single

Wednesday 23/06/21

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg

Tuesday 22nd June 2021

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups

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