• Ron McKinstray

Tuesday 21/1/20

A. 5 rounds of : 3 Halting Deadlift

build to 75% of your 1RM

(usual warm-up 10-8-6-4-2 reps)

then every 75 seconds for 5 rounds

3 Halting Deadlift (lift 3 inches, pause for 3 seconds)


B. 5 rounds : 3 1/2 minute AMRAP


250/225 m row

10 Devil's Press (22.5/15)

then max DUs/singles

record skipping score


1 min rest between rounds

88 views0 comments

Recent Posts

See All

WOAH Saturday 27/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Just keep moving. 180 Down Ups Every 2 Mins 8 Squat Jumps. GYMNASTICS at home 1 min Plan

WOAH Friday 26/02/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Death by burpees. 0-1min. 1 burpee 1-2min. 2 burpees 2-3min. 3 burpees Continue patt

WOAH Thursday 25/02/01

*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 Si

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