• Ron McKinstray

WOAH Friday 3/04/2020

WOAH

Team Friday

Set a clock for 30 second intervals for 88 rounds, yes eighty eight rounds.

(If you haven’t downloaded Smartwod Timer yet or similar, now is the time to do so.)

PARTNER VERSION

Partner A : row or cycle or skip for one minute thirty seconds

Partner B : On interval 1, 2, and 3 perform 10 kettlebell or dumbbell or odd object swings (ie 10 swings every thirty seconds on the thirty for three rounds)

You then have thirty seconds from the cardio 1:30 finishing to swap over (ie you both get thirty seconds rest and you both start the next round at the same time, one on cardio, one on swings)

INDIVIDUAL VERSION

The individual version is identical, you just have one person working.

1:30 of row or cycle or skip

30 seconds rest

Then

Every thirty seconds,10 swings (30 in total)

30 seconds rest

Then

Cardio

Number of rounds is identical.


WOAH Timeline

00-30

A: Cardio. B: 10 swings

30-1:00

A: continues Cardio B: 10 swings

1:00-1:30

A: continues Cardio B: 10 swings

1:30-2:00

A & B Both rest and swap over

2:00-2:30

A: 10 swings B: Cardio

A: 10 swings B: continues Cardio


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