Ron McKinstray
- Apr 18, 2020
- 1 min read

WOAH Saturday 17/04/2020

Death by Kettlebell Swings

Every minute on the minute :

Start at ten swings in the first minute

Add one rep each round until failure

No equipment version

Death by Air Squats

very minute on the minute :

Start at ten squats in the first minute

Add one rep each round until failure

Rest 5 minutes

Eight rounds for time

12 Sumo Deadlift High Pull

Either bar, kettlebell, dumbbell, med ball

9 push press

6 burpees

No equipment version

8 rounds for time:

12 squat jumps

9 push-ups

6 burpees

Recent Posts

See All

Wednesday 18th May 2022

Past half way through May already and the cracking Wods keep coming. Today : Warmer Uppererer 1 push up 1 sit up 1 squat 1 rig Run plus 1 rep for ten minutes then 20 minute AMRAP 21 cal row 21 dumbbel

Terrific Tuesday

Mobility Warm Up WOD RXD = 500m Run or Row Scaled 1 = 400m Run or Row Scaled 2 = 300m Run or Row Every 3 mins x 6 Rounds Rounds 1-3-5 = Distance Run or Row 8 Squats / Power Cleans Remaining time is re

Monday Madness

FOR TIME: 210 DU’s / 420 Skips 150 WBS (9/6) 90 STOH (60/42.5) Options 1 - 10 rounds of: 21 DU’s / 42 skips 15 WBS 9 STOH 2 - 5 rounds of: 42 DU’s / 84 skips 30 WBS 18 STOH 3 - 3 rounds of: 70 DU’s /