• Ron McKinstray

“It Builds”


A. Take ten minutes to build to a heavy front squat B. Every 2 minutes, for 12 minutes (6 sets) Front squat x 3 reps @ 80-92% of 1 RM C. “It builds” As many reps as possible in 12 minutes 3 hang squat cleans, 3 burpee box overs 6 hang squat cleans, 6 burpee box overs 9, hang squat cleans, 9 burpee box overs Then 12, 15, 18... M 60 kgs L 40 kgs  


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Thursday 24th June 2021

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single

Wednesday 23/06/21

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg

Tuesday 22nd June 2021

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups

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