Ron McKinstrayWarm-up WOd
Ten minute AMRAP
10 T2B/HKR
15 squats
20 sit-ups
25 good mornings
"Broken Chipper"
60 DUs / 120 skips
14/12 cal row - 10/7 AB cals
50 KBS
14/12 cal row - 10/7 AB cals
40 push-ups HR
14/12 cal row - 10/7 AB cals
30 box jump
14/12 cal row - 10/7 AB cals
20 DB shoulder press (22.5/15)
14/12 cal row - 10/7 AB cals
10 "mat over" burpees
14/12 cal row - 10/7 AB cals
Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB Box Step 22.5/15 kg 10 DB x 1 Racked Front Leg Lunge 22.5/15 kg
Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19 : 5 - 10 Overhead Squats WOD - Fancy Nancy 10 Rounds For tim
WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55) WOD 2 - You Go I Go Rounds 12 Rounds for Time: 15 min TC 6 Cals