FRIDAY 03-07-20


30 Secs Taps

3 Upright Rows

6 Push Ups

9 Squats 

Score: Total Time 


For this WOD you will complete 10 Rounds of 30 secs of taps then 3 upright rows with the KB, 6 push ups and then 9 squats. 

Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  

For the upright row begin with both hands on the KB or DB’s with your arms locked out straight, lead with the elbows and bring the KB / DB’s up to just below your chin so your elbows finish it and up around the height of your ears. Lower back down slow and controlled to the starting position.

Push ups from the toes or from the knees or from a box, bench or wall. Focus on keeping a straight body position and avoid snaking or sagging hips. Touch the chest and thighs to the ground at the bottom of each rep and come to a complete lock out in the top position.

For the squats ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.


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  • rfZIbhmCyUs on


  • Darren Cochrane on

    14kg 9:07

  • jdIOsAkRCMhnw on


  • VOLEKtvTIomFHD on


  • Rob Smart on

    Rob 28kg 9:48
    Clare 16kg 10:05

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