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WOAH Monday 4/05/2020

3 x 7 min AMRAP - 3 min Rest between


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

10 Sit ups


10 KBS/DBS or Disc Swing to Overhead

10 Push ups


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

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Did this one today was fa like the short ones no time or stamina for long ones at moment!

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George Charlwood
George Charlwood
04 may 2020

Started with a strength session of descending reps sakb strictpress 10-1 each arm with 1 strict pullup between sets then AMRAPs as above 5+2; 5+13; 4+150m 16kgKB throughout for weighted movements. Shoulders burning now!

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Joan and doing Friday’s team WOAH on a lovely afternoon. Fairly rattled along!

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