Ron McKinstray- Ron McKinstray
Monday 28th June 2021
“SWEAT”
5 Rounds,
EACH ROUND FOR TIME
START NEXT ROUND EVERY SIX MINUTES
♂ 20/ ♀ 17 Calorie Row
15 Double DB HPC & press(♂ 22.5/♀ 15 kgs)
15 Burpee Box Jumps (♂24/♀ 20")
♂ 20/♀ 17 Calorie Row
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See AllGroup 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
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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
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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
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