• 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



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Wednesday 23/06/21

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg

Tuesday 22nd June 2021

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups

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