• Ron McKinstray

Sunday 25/10/2020

Thruster

20 mins

Warm-up 10-8-6-4-2

then

Build to a heavy 2 reps

WOD

3x3 min AMRAP

1 minute rest

6/4 cal row

6 thrusters 35/25

6 pull-ups


128 views0 comments

Recent Posts

See All

Thursday 24th June 2021

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single

Wednesday 23/06/21

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg

Tuesday 22nd June 2021

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups

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