• Ron McKinstray

"Simples" & Barbell Club


250 m row - 10 sit-ups

250 m row - 10 push-ups

250 m row - 10 squats

250 m row - 10 pull-ups

250 m row - 10 box steps

1050 m run

10 box steps - 250 m row

10 pull-ups - 250 m row

10 squats - 250 m row

10 push-ups -250 m row

10 sit-ups -250 m row

Barbell Club

Shoulder Press, Push Press, Push Jerk

Warm up then technique


16 views0 comments

Recent Posts

See All

WOAH Thursday 04/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20seconds x 30 (10mins) 1 Burpee 2 Air Squat @10mins 6 Rounds. 5 Press ups 10 Sit

WOAH Wednesday 03/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 12 Rounds: 12 Sumo Squats 10 FSU 6 Press ups GYMNASTICS at home AMRAP 5mins. 30

WOAH Tuesday 02/03/21

At completion any WODs you complete: 20 Down'N'ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds 22 Jumping Lunges 22 Squat Jumps 22 High knees 12 Burpees 1min Rest be

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon