top of page

WOAH Tuesday 09/02/21

300 m Run/Row/180 Single Skips


Or


30 Reps of any Exercise with any piece of equipment you have at home.

ie DB single arm Snatch alternating (30 Reps total)

Followed by


50 Air Squats

50 Push ups

50 Alt V sits

50 Box or Stair Steps(2 steps height)

50 Bench /Box/Chair Dips

50 leg lifts /raises(to 45 degrees knees slightly bent)


2 Rounds including the 300 m/30 Reps

The 50 reps can be partitioned.

ie 2 x 25 or 15/15/10

128 views0 comments

Recent Posts

See All

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page