
Ron McKinstray
WOAH Wednesday 1/04/2020
WOAH
21-18-15-12-9-6-3 reps of:
Deadlift
Burpees
The Deadlift.
The weight is :
Male 80 kgs
Female 60 kgs
If you have a bar but not enough weight to make up to 80/60, then if you have :
Male 60 kgs or female 40 kgs
Deadlift rep count is :
32-27-24-18-15-9-6
Male 40 kgs or female 30 kgs
Deadlift rep count is :
42-36-30-24-18-12-6
If you have only a kettlebell or dumbbell
The rep count is :
42-36-30-24-18-12-6
But you will perform a deadlift into a full swing.
Burpee count always stays the same
No weight version:
21-18-15-12-9-6-3 reps of:
Sit-ups
Step-ups
Burpees
