• Ron McKinstray

Thursday 12/12/19

Deadlift (15/20 minute window)

build to a heavy three rep deadlift (80%)

then

5, 5, 5, 5, 3, 3, 3 , 1 , 1 reps increasing weight each lift if possible


4 Rounds: Every 5 Minutes:

10 Single Arm DB Thrusters (22.5/15 kgs)

10 Box Jumps (24/20”)

20 DB Lunges (one DB front racked 22.5/15 kgs)

400m Row

40 views0 comments

Recent Posts

See All

WOAH Wednesday 21/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home EMOM 16mins. 12 Burpees 15 Sit ups GYMNASTICS at home 21-18-15-12-9-6-3 Inch worms

WOAH Tuesday 20/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star Jumps 12 Squat Jumps 6 Inch Worms @mins 5,10,15 complete: 15 B

WOAH Monday 19/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings

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