• Ron McKinstray

WOAH Monday 17/08/2020

8 Minutes:

4 Push Jerk every 30 seconds (weight to suit)

- or -

6 “quality” press-ups every 30 seconds


8 Minutes:

10 DB Floor Press

10 DB Bent Over Row


12 Minutes:

9-6-3:

Calorie Bike or Row

Toes to Bar or jack knives


Rest between rounds 1 minute


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Sunday 22/11/2020

Burgener Warm-up Hang Power Snatch 5 x 3 reps Power Snatch 5 x 3 reps Heaving Snatch Balance 5 x 3 reps Squat Snatch 5 x 3 reps

Saturday 21/11/20

8min AMRAP 2 Push Press (50/30) 2 Front Squats 30 Double Unders / 60 Single Skips *+2 reps each round ———— 2 mins rest ———— 8min EMOM Min 1 - 15/12 Cal Row (45s work) Min 2 - 6 T2B + 6 Burpees ———— 2

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