- May 27, 2020
- 1 min read

WHOA Wednesday 27/05/2020

20 minute Amrap

Before starting, if you are not rowing, running or cycling you will need to establish a number of reps for skipping :

Skip for 45 seconds, count your reps and that’s your target for each round.

Row 150m or run 125m or cycle 300m

(Skip as per above) then

10 dumbbell/kettlebell push press

(5 each arm)

Barbell 10 reps @ 40/30 kgs

Bodyweight - 10 push-ups

Your target is to score as many rounds as possible, it is an Amrap after all. Really push as hard as you can and post your scores on the app please

Recent Posts

See All

"Lightweight Fighter" - 28/9/23

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

"Franemies" - 27/9/23

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

"Dawn Of The Dead" - 25/9/23

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca