A) 3 – 4 Sets:
Single Arm Ring Row x 6 – 8 @20X1
Hollow Body Hold x 30 – 60s
B) “Roni Size”
On the minute for 12 minutes:
5 Overhead Squats (50/35kg)
5 Burpee Bar Hops
Note: If you don’t complete the Burpees within the minute, carry on into the next minute and finish them. Then start next round in the following minute.
Score = Rounds completed
Compare: 15/04/17, 15/12/15, 11/08/15
A) As Fitness
B) “Roni Size” (70/45kg)
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.