• Ron McKinstray

P U P


Sunday nine wod

Five minute working - 3 minute rest - 4 rounds 

R1 = 1 hill run with medicine ball

AMRAP 12 deadlifts 60/40 12 press-ups 

R2 = 1 hill run with medicine ball

AMRAP 10 deadlifts 70/50 14 press-ups 

R3 = 1 hill run with medicine ball

AMRAP 8 deadlifts 80/60 16 press-ups 

R4= 1 hill run with medicine ball 

AMRAP 6 deadlifts 90/70 18 press-ups 


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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