• Ron McKinstray

WOAH Thursday 9/04/2020

Barbell WOAH 

20 Rounds of

30 secs of Power Cleans @ 42.5/30kg

30 secs Rest

Make a note of your Reps for each Round and total 

up to get a score. 

Scale Barbell weight as equipment allows. 

DB/KB Version 

20 Rounds of

30 secs of Alt SA DB/KB Power Clean 

30 secs Rest

Make a note of your Reps for each Round and total  up to get a score. 

Equipment Free WOAH 

5 Rounds of 

30 secs of Push ups - 30 secs Rest

30 secs of Air Squats - 30 secs Rest 

30 secs of Sit ups - 30 secs Rest

30 secs of Alt Leg Lunges - 30 secs Rest

Make a note of your Reps for each Round and total 

up each exercise to get a score. 


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