• Ron McKinstray

WOAH Sunday 10/05/2020

For Time Complete:

300M Run

15 Medball squat thrusts

15 Shoulder-to-Overhead (M 60-40/ F 35-25 kgs)

300M Run

15 Medball squat thrusts

12 Hang power cleans

12 Shoulder-to-Overhead 40/30 kgs

300M Run

15 Medball squat thrusts

9 Front squat

9 Hang power cleans

9 Shoulder-to-Overhead 40/30 kgs

300M Run

15 Med ball squat thrusts

6 Deadlifts

6 Hang power cleans

6 front squat

6 Shoulder-to-Overhead 40/30 kgs

300M Run


Body weight version

300M Run

15 odject squat thrusts

15 box jumps or 30 box steps

300M Run

15 odject squat thrusts

12 bench or chair dips

12 box jumps or 24 box steps

300M Run

15 odject squat thrusts

9 tuck jumps

9 bench or chair dips

9 box jumps or 18 box steps

300M Run

15 odject squat thrusts

6 burpees

6 tuck jumps

6 bench or chair dips

6 box jumps or 12 box steps

300M Run



124 views0 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