• Ron McKinstray

Deadlift


Deadlift Set 1 55% 1 RM x 10 Set 2 65% 1RM x 10 Set 3 75% 1 RM x 9 Set 4 80% 1 RM x 8 Set 5 85% 1 RM x 6 Set 6 90-95% x 4 Every 2 mins Then 1000 m 200 DU’s or straddle 100 alt DB Snatch 22.5/15 


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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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