• 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



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