- Ron McKinstray
Wednesday WOD
1000 m row or 2 km Airdyne warm-up
20 min AMRAP 25 Sit ups 200 m Run 15 DB Bench Press 22.5/15 kg
1000 m row or 2 km Airdyne warm-up
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See AllPart 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
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In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim
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