• Ron McKinstray

Thursday 28/11/19

10 Rounds Every : 30 seconds

1 Power Clean weights - 40/30 kgs

1 Hang Power Cleans

1 Jerk


Then: 10 Minutes to build to a heavy set of:

1 Power Clean 1 Hang Power Clean 1 Jerk


Then: 10 Rounds : Every on the minute

1 Power Clean weights - your new heavy set from above

1 Hang Power Cleans


1 Jerk

48 views0 comments

Recent Posts

See All

WOAH Thursday 04/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20seconds x 30 (10mins) 1 Burpee 2 Air Squat @10mins 6 Rounds. 5 Press ups 10 Sit

WOAH Wednesday 03/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 12 Rounds: 12 Sumo Squats 10 FSU 6 Press ups GYMNASTICS at home AMRAP 5mins. 30

WOAH Tuesday 02/03/21

At completion any WODs you complete: 20 Down'N'ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds 22 Jumping Lunges 22 Squat Jumps 22 High knees 12 Burpees 1min Rest be

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