• Ron McKinstray

WOAH Wednesday 5/08/2020

8x 20 secs on - 10 secs rest.

Take 1 min rest after each section. 

Record your reps for each exercise. 

Total up for a score. 


Section 1 - Alt Leg Lunges

1 min rest 

Section 2 - Push ups

1 min rest 

Section 3 - Air Squats

1 min Rest 

Section 4 - Sit ups

1 min rest

Section 5 - Burpees


Weighted Version (DB/KB)


KB or DB Swing

Push ups

SA Push Press (Change arm each set)

Weighted Sit ups (KB/DB/Disc or MB

Burpees 


Take 1 min rest between each exercise



75 views1 comment

Recent Posts

See All

Megan's Saturday Morning Session 15/05/21

In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim

Friday 14/05/21

Friday 14/05/21 Team Wod 4 x 250 m Row each Then, 8 Rounds alternating exercises of: 12 BB Thruster 42.5/30 kg 12 Slam Ball Over shoulder 12 MB LRC Sit ups 12 BB Bent’O’ Row 42.5/30 kg 12 KBS 24/16 kg

Thursday 13/05/21

Thursday 13/05/21 BBC warm up 5 reps of each DL-HPCL-FSQ-PP-BSQ 40/25 kg WOD 25 min AMRAP 250 m Row 05 Deadlift 05 Hang Power Clean 05 Front Squat 05 Push Press 05 Back squat

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