• Ron McKinstray

WOAH Friday 24/04/2020

"Barbara Variations"


5 Rounds - 3 mins Rest between Rounds


20 Down'N'Ups

30 Push ups

40 Sit ups

50 Air Squats 

Note your time for each Round 


BB Version 20/15 kg

20 Arm Curls

30 Shoulder Press or (Push Press if wt is too heavy)

40 Back Squat

50 Deadlift (from mid shin)

DB/KB Version

20 SA Rows 10 R 10 L arm

30 SA Shoulder Press 15 R 15 L (Push Press if wt is too heavy)

40 Goblet Squat  50 DB/KB Deadlift



178 views0 comments

Recent Posts

See All

WOAH Saturday 06/03/21

At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50

WOAH Friday 05/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats 1 min rest between Every 2mins: 5 Press ups 5 Squat Jumps GYMNAST

WOAH Thursday 04/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20seconds x 30 (10mins) 1 Burpee 2 Air Squat @10mins 6 Rounds. 5 Press ups 10 Sit

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