
Ron McKinstray
Tuesday 12th October 2021
WARM UP WOD
12 MIN AMRAP
5 CALS
5 KBS
PLUS ONE REP EACH ROUND
WOD 5 ROUNDS FOR TIME
7 POWER SNATCH (52.5 – 35 KGS)
14 BOX JUMP OVERS (24”, 16”)
WARM UP WOD
12 MIN AMRAP
5 CALS
5 KBS
PLUS ONE REP EACH ROUND
WOD 5 ROUNDS FOR TIME
7 POWER SNATCH (52.5 – 35 KGS)
14 BOX JUMP OVERS (24”, 16”)
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