• Ron McKinstray

Monday 27/5/19


“Ursa Major” 25 minute AMRAP: Each round complete 1 rep of as many of the following movements as possible: Snatch (power Snatch ok), Deadlift, Clean (power clean ok),Shoulder press, Push press, Jerk, Front squat, Back squat After each round row 100 m then add weight (Rx’d+5 kgs) to barbell. Rx’d starting weights are 27.5/40 kgs. The maximum rep score per round is 8 (completing one of each movement). As the weight gets heavier you can omit the movements that you cannot complete, which lowers your scoring potential for that round. To reset the next round at the starting weight you must row 500m  


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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