• Ron McKinstray

Wednesday 18/11/2020

3 min work - 1 min Rest

400 m / 360 m Row

+ Max effort Pull ups

400 m / 360 m Row

+ Max effort Clean and Press

60/40 kg

400 m / 360 m Row

+ Max effort KBS

24/16 kg

400 m /360 m Row

+ Max effort Pull ups

400 m / 360 m Row

+ Max effort Clean and Press

60/40 kg

400 m / 360 m Row

+ Max effort KBS

24/16 kg


197 views0 comments

Recent Posts

See All

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

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