• Ron McKinstray

Monday Madness


7 min Amrap 25 double unders 10 power Snatch (35/25) Then 20/18 cal row 10 burpees 20 KBs (24/16) 10 sit-ups 20 kB SDHP 10 push-ups 20 DB push press (22.5/15) 10 squats 20/18 cal row 0-3 mins - reset 4-10 mins - reset 12-20 mins  


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Part 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

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