Ron McKinstray
30 Min AMRAP
30 Alt DB Power Snatch
22.5/15kg
30 DB Step Ups 20”
22.5/15kg
25/20 Calorie Row
20 Pull-Ups
1-minute rest
ALTERNATIVE:
30 Min AMRAP
30 Kettlebell Snatch
24/16kg
30 KB Step Ups 24”
24/16kg
25/20 Calorie Row
20 Chest to Bar Pull Ups
1-minute rest
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 /
