Ron McKinstray- Ron McKinstray
Hellkarindy
Hellkarindy 400 m each buy in Then, alternating exercises 25 wbs, 21 KBs, 12 pull-ups Six rounds Then, alternating exercises 5 pull-ups, 10 push-ups, 15 squats Ten rounds Then 400 m each cash out
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See AllPart 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB Box Step 22.5/15 kg 10 DB x 1 Racked Front Leg Lunge 22.5/15 kg
Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19 : 5 - 10 Overhead Squats WOD - Fancy Nancy 10 Rounds For tim
WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55) WOD 2 - You Go I Go Rounds 12 Rounds for Time: 15 min TC 6 Cals