• Ron McKinstray

Friday 11/12/2020

In Pairs For Time:

300m/270m Run, if wet row

40 Wallballs (12/9kg)

300m/270m Run, if wet row

40 Kettlebell Swings (32/20kg)

300m/270m Run, if wet row

40 Chest to Bar Pull Ups

300m/270m Run, if wet row

40 Push Ups

300m/270m Run, if wet row

40 Box Jump Overs 24/20")

300m/270m Run, if wet row

40 Goblet Squats (32/20)

300m/270m Run, if wet row

*Runs are done together socially distanced, of course

Substitute

1. Power snatch for KBS

2. 20 Muscle ups for C2B

3. OHS for box jumps

4. Thrusters for goblet squats.

42.5/30 kgs


181 views0 comments

Recent Posts

See All

WOAH Saturday 23/01/21

30 min Burpee & Barbell Workout Start a timer and do 20 Deadlifts, 10 Burpees and 10 Air squats as fast as possible. Rest until 2:30. At 2:30, do 10 Power Cleans, 10 Burpees and 10 Air Squats. Rest un

WOAH Friday 22/01/21

“Cindy Meets The Devil” 10 Rounds For Time 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Devil’s Press https://youtu.be/hc6dfJHRcD0 05 Pull ups 10 Push ups 15 Air Squats Pair of DB’s 15-22.5/9-15 kg Single

WOAH Thursday 21/01/21

"Indoor Cardio Woah" 30 Jumping Jacks 05 Push ups 25 High Knees (Running on the spot) 07 Burpees 10 Alt V Sits 07 Squats 05 Push ups 10 Alt V Sits 05 Push ups 07 Squats 30 Jumping Jacks 01 min Plank 0

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