top of page

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


224 views1 comment

Recent Posts

See All

Power Hour Event

Due to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per class. We hope this gives more members the opportunity to take par

1 Comment


Carol McAndrew
Carol McAndrew
Apr 08, 2020

OMG! Ron that nearly killed me today! x

Like
bottom of page