• Ron McKinstray

WOAH Saturday 25/04/2020

Saturday 25/04 /20

"Beatdow Variations"


Barbell Version  6 Rounds

500 m Run/Row/AD(2 mins)/Skips(2 mins)/60 Box steps

SDHP             24 - 20 - 16 - 12 - 08 - 04

Push Press   04 - 08 - 12 - 16 - 20 - 24

40/25 kg

DB/KB Version 6 Rounds

500 m Run/Row/AD(2 mins)/Skips(2 mins)/60 Box steps DB/KB Swing  24 - 20 - 16 - 12 - 08 - 04 

SA PP R & L    12/12 - 10/10 - 8/8 - 6/6 - 4/4 - 2/2

Non Equipment Version 6 Rounds 

500 m Run/Row/AD(2 mins)/Skips(2 mins)/60 Box steps Sit ups    24 - 20 - 16 - 12 - 08 - 04 

Burpees  04 - 08 - 12 - 16 - 20 - 24 



170 views2 comments

Recent Posts

See All

WOAH Monday 01/03/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds for time. 50 Star Jumps 20 Mountain Climbers 15 Down Ups Rest 1min between ro

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

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