• Ron McKinstray

WOAH Saturday 28/03/2020

WOAH

Today’s home wod is a Tabata. If you haven’t already done so, we suggest you download SMARTWOD timed to your phone. Great app that allows to set up all the different timers including TABATA.

8 x 20 seconds on - 10 seconds rest

After each round take 1 minutes rest


Bodyweight Version Round 1 : Alt leg lunges

One minutes rest

Round 2 : Push-ups

One minutes rest

Round 3 : Air Squats

One minutes rest

Round 4 : Sit-ups

One minutes rest

Round 5 : Burpees


Weighted version (dumbbell or kettlebell)

Round 1 : KBS or Dumbbell swing

One minutes rest

Round 2 : Push-ups

One minutes rest

Round 3 : Push Press (KBS or DB)

One minutes rest

Round 4 : weighted Sit-ups (KBs, DB, disk or MB)

One minutes rest

Round 5 : Burpees



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