• 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 



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