• Ron McKinstray

WOAH Monday 4/05/2020

3 x 7 min AMRAP - 3 min Rest between


1)

10 BB Thrusters 20/15 kg (KB or DB 5R + 5L)

10 Sit ups

2)

10 KBS/DBS or Disc Swing to Overhead

10 Push ups

3) 

150 m Run/ROW, 18 Box STEPS or 60 Single Skips

10 SDHP 20/15 kg BB, KB or DB

For non equipment version 

Sub a Squat and Jump for Thruster

Sub a Bend and Stretch for KBS

Sub a Burpee for SDHP

184 views4 comments

Recent Posts

See All

Sunday Technique Session 16/05/21

Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +

Megan's Saturday Morning Session 15/05/21

In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim

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