Ron McKinstray- Ron McKinstray
Tuesday 15/10/19
Partner Sprint Wod
AirDyne calories 15/12
burpees 10
Four rounds - 1 minute rest
Wod - 5 rounds for time:
15 DB squats 22.5/15 kgs
15 box jumps
15 push-ups
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See AllPast half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1 rep for ten minutes then 20 minute AMRAP 21 cal row 21 dumbbel
610
Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 = Distance Run or Row 8 Squats / Power Cleans Remaining time is re
890
FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds of: 42 DU’s / 84 skips 30 WBS 18 STOH 3 - 3 rounds of: 70 DU’s /
420
