• Ron McKinstray

Wednesday 18/3/2020 WOD & WOAH

Wod

A. Bodyweight

12 min AMRAP

3 burpees

6 pull-ups

9 sit-ups


Six minutes rest


B. Barbell

12 min AMRAP

row for calories

every minute on the minute :

2 deadlift

1 power clean

2 hang power clean

1 squat clean

1 shoulder press

1 push press

1 push jerk

M 50-40. L 35-25



WOAH - workout at home

AMRAP 20 minutes

Press-ups, Squats and Lunges

round 1 : 4 reps of each

round 2 : 8 reps of each

round 3 : 12 reps of each

round 4 : return to 4 reps and build again


EXTRA CREDIT

Grab a back pack and put it on for all exercises. Load with water bottles for weight. Every litre of water weighs exactly 1 kilogram


Post scores and weight used to comments



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