• 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

WOAH Sunday 28/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star jumps 12 Squat Jumps 6 Inch worms https://youtu.be/yr-HHgxXTqg @

WOAH Saturday 27/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Just keep moving. 180 Down Ups Every 2 Mins 8 Squat Jumps. GYMNASTICS at home 1 min Plan

WOAH Friday 26/02/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Death by burpees. 0-1min. 1 burpee 1-2min. 2 burpees 2-3min. 3 burpees Continue patt

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