• Ron McKinstray

Lace up for your daily dozen


“Lace Up” Amrap 13 60 DB Snatch (22.5/15) 50 WBS (9/6) 40/30 cal row or AirDyne 30 burpee box jumps (24/20) “Your Daily Dozen” Amrap 12 12 push-ups 9 power snatches (35/25) 6 BMU / pull-ups


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WOAH Monday 01/03/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds for time. 50 Star Jumps 20 Mountain Climbers 15 Down Ups Rest 1min between ro

WOAH Sunday 28/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star jumps 12 Squat Jumps 6 Inch worms https://youtu.be/yr-HHgxXTqg @

WOAH Saturday 27/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Just keep moving. 180 Down Ups Every 2 Mins 8 Squat Jumps. GYMNASTICS at home 1 min Plan

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