• Ron McKinstray

WOAH Wednesday 8/04/2020

10 - 8 - 6 - 4 - 2

SDHP + BOB's (Bar Over Burpees) 

Push Press + BOB's

Hang Power Clean + BOB's

Back Squat + BOB's 

GTOH + BOB's

Scale Barbell to suitable wt. 

DB/KB Version

DB/KB 20 - 16 - 12 - 08 - 04 

BOB's. 05 - 04 - 03 - 02 - 01

DB/KB Deadlift x 20 + BOB's 

SA Push Press x 20 (10R/10L) + BOB'S 

SA Hang Power Clean x 20 (10R/10L) +BOB'S 

Goblet Squat x 20 + BOB's 

SA GTOH x 20 (10R/10L) + BOB'S 

BOB'S (DB/KB Over Burpees) 


Equipment Free WOAH Option

3 - 4 Rounds of the Crossfit Warm up 12 - 15

Reps of each exercise. (See WOAH 23/03/20

for details of the Crossfit Warm up home version) 

Substitute Burpees for Pull ups or Pole Rows


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