Ron McKinstray“Same disciplines - different times”
4 mins of clean and jerks 40/30kgs
3 mins of rowing
2 mins of burpees
Rest 3 mins
2 mins of clean and jerks
4 mins of rowing
3 mins of burpees
Rest 3 mins
3 mins of clean and jerks
2 mins rowing
4 mins of burpees
No barbell variations:
Dumbbell or kettlebell : alternating clean and press
No equipment variation : repetitive sets of 5 push-ups, 5 box steps
Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO
Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg
Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x