Neil Foley
- Feb 1
- 1 min read

Monday 31/01/21

Thruster Build

7 x 3 Reps

Open WOD 11.3

5 min AMRAP

Squat Clean + SHTOH

Count 1 rep for the Clean and 1 for the SHTOH

RXD 75/50 kg

Scaled (1) 62.5/42.5 kg

Scales (2) 50/35 kg

5 min Rest

Open WOD 11.6

7 min AFAP

3 Thrusters - 3 C2B Pull ups

6 Thusters - 6 C2B Pull ups

9 Thrusters - 9 C”B Pull ups

etc, etc

RXD 45/30 kg

Scaled (1) 40/25 kg

Scaled (2) 35/20 kg

Monday - Alternative WOD

24 min AMRAP

10 Cal Row

09 Sit ups

08 Push ups

07 KB Goblet Squats

06 Russian KBS

05 Lunges

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Tuesday 9th August

Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO

Monday Madness 08/08/22

Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg

Sunday Strength Session

Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x