• Ron McKinstray

WOAH Tuesday 12/05/2020

The number of different exercises we include in a workout is constantly varied. Sometimes five or more disciplines, sometimes, just one.


Today’s workout has only two. Metcon in the manner of your choice and strength in the form of a hang squat clean thruster.


AMRAP 20 minutes 200m run or 250m row or 400 m bike or 20 cals AirDyne or

50 double unders / 100 singles

20 alt hang squat clean and thruster @ 40/30 kgs


or substitutions for a bar can be :

Medball, dumbbell/s, kettlebell or an odd object.


With no equipment :

10 alt v sit-ups followed by 10 hr press-ups (make them the best press-ups you can do)



149 views0 comments

Recent Posts

See All

Monday WOD

Monday 10/05/21 Warm up WOD 3 Rounds of Cindy 05 Pull ups 10 Push ups 15 Air squats “The Chiefs” 5 Rounds of 3 min AMRAP 1 min Rest 03 Power Cleans 06 Push ups 09 Air Squats Men 50 - 60 kg Ladies - 35

Sunday 9th May 2021

BARBELL CLUB Full credit to everyone this morning. Superb lifting and a true pleasure to watch everyone’s technique coming together. A full morning full of success. Featured lift – S.T.O.H. 5 X 5 REPS

Bookings & Cancellations

I would ask that everybody has some respect for there fellow members. At the moment we give you a generous period of time to book a workstation in advance. This morning’s bookings, Saturday 8th, are c

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon