• Ron McKinstray

Sunday Catch Up

Today's was a catch up day for any missed WOD 's during the week. Strength was Front Squat Warm up sets then 3 sets 5 reps increase each set 3 sets 3 Reps increase each set 3 x 1 Rep increase each Rep Hang Squat clean practice 6 x 2 reps light weight concentrating on being fast under the bar and elbows through fast and far.  


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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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