
Ron McKinstray
Wednesday 25/9/19

“The Big Bad Bear Complex” Power Clean Front Squat Push Press Back Squat Back Push Press Seven rounds Increase loading each round
“The Big Bad Bear Complex” Power Clean Front Squat Push Press Back Squat Back Push Press Seven rounds Increase loading each round
Past half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1 rep for ten minutes then 20 minute AMRAP 21 cal row 21 dumbbel
Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 = Distance Run or Row 8 Squats / Power Cleans Remaining time is re
FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds of: 42 DU’s / 84 skips 30 WBS 18 STOH 3 - 3 rounds of: 70 DU’s /