• Ron McKinstray

Team Friday


Team Friday 3 Kettlebell Swings 2 goblet Squats 1 alt Push press (24/16 kgs) 100 rounds for time Team of 2 alternating 50 any cals to finish  


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WOAH Wednesday 21/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home EMOM 16mins. 12 Burpees 15 Sit ups GYMNASTICS at home 21-18-15-12-9-6-3 Inch worms

WOAH Tuesday 20/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star Jumps 12 Squat Jumps 6 Inch Worms @mins 5,10,15 complete: 15 B

WOAH Monday 19/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings

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