• Ron McKinstray

Saturday 6/7/19


Three rounds for time 100 dus / 150 singles 15T2B / HKR Rest five minutes 21-15-9 Power Clean 50/35 Front Squat  


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Thursday 29/07/21

Strength Day Pick any Strength Exercise ( Coach Will Guide You) Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps Mini WOD 10 Rounds For Time 200 m Row 10 Reps (@ 50 - 60% of your 5 Rep Weight of the Exe

Wednesday 28/07/21

10 Rounds For Time 2 Burpees 4 Devil Press 6 Push ups 8 DB Hang Clean & Jerk (Weights - 22.5/15 kg)

Tuesday 27/07/21

FOR TIME 30 Deadlift 20 Hang Power Clean 10 Back Squat 2 mins Rest 60/54 Cal Row 2 mins Rest 3 Rounds of 10 Deadlift 07 Hang Power Clean 05 Back Squat (Weights - 70/50 kg)

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