• Ron McKinstray

Friday 27/11/2020

8 minute AMRAP of Wallballs @ 9/6 kgs

Every time you stop or drop the ball :

10 hang cleans @ 50/35 kgs


Rest 2 mins

Row or run 1 mile (1609 m)

Rest 2 mins


8 minute AMRAP of Hang Cleans @ 50/35 kgs

Every time you stop or drop the bar

10 wallballs


160 views0 comments

Recent Posts

See All

For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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