top of page

WOAH Wednesday 29/04/2020

This workout takes a bit of prep.

Warm up with two rounds to fine tune the distance and rep count.

The goal is complete the metres in under one minute and the lifting in forty seconds giving you a 20 second rest before the round restarts.

Uitilise the two rounds to fine tune the distance and the reps for the lifting or jumping squats.


Every two minutes

For thirty minutes

200m/180m row or run (500m/450m cycle or 15/12 AirDyne calories) or max skips in 55 seconds

10 DB hang clean and push press.

(a barbell can also be used @ 35/25 kgs)


200 m row or run (500 m cycle or AirDyne) or max skips in 50 seconds

10 jumping squats

181 views3 comments

Recent Posts

See All

Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps

Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:

This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last

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