• Ron McKinstray

Friday 21st May 2021

Team Friday comes around again.


For a chsnge this week we will not be directing you how the reps should be split. This week that is up to both of you!


IN A TEAM OF TWO, ALTERNATING


"double trouble


Team members must decide how they want to split the reps. How you do it is up to you.

10 Rounds for time:

5 Pull Ups

10 Push-ups

15 Air Squats

20 Clean & Push Press (40/27.5 kgs)


Rest 1.5 minutes between rounds.

151 views0 comments

Recent Posts

See All

Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO

Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg

Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon