• Ron McKinstray

WOAH Friday 10/04/2020

Barbell WOAH 

A BBC CLASSIC - "PAINSTORM"

BBC - Barbell Bear Complex

5 Deadlift 

5 Hang Power Clean 

5 Front Squat 

5 Push Press 

5 Back Squat 


5 Rounds of 5 Reps - 500 m Run/Row/1000 m Cycle

4 Rounds of 5 Reps - 400 m Run/Row/800 m Cycle 

3 Rounds of 5 Reps - 300 m Run/Row/600 m Cycle 

2 Rounds of 5 Reps - 200 m Run/Row/400 m Cycle 

1 Round of 5 Reps - 100 m Run/Row/200 m Cycle 

WTS Men 35 - 50 kg Ladies 20 - 35 kg

Non Equipment Version

50 Burpees - 500 m Run/Row/1000 m Cycle/60 Box Steps

40 Burpees - 400 m Run/Row/1000 m Cycle/48 Box Steps

30 Burpees - 300 m Run/Row/1000 m Cycle/36 Box Steps

20 Burpees - 200 m Run/Row/1000 m Cycle/24 Box Steps

10 Burpees - 100 m Run/Row/1000 m Cycle/12 Box Steps


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