• Neil Foley

Thursday 08/07/21

RXD - 30 Reps @ 24/16 kg

Scaled - 36 Reps @ lower kg


5 x 5 mins


A) - 500/400 m Row - SDHP


B) - 500/400 m Row - Russian Twist


C) - 500/400 m Row - KBS


D) - 500/400 m Row - Cleans


E) - 500/400 m Row - Goblet Squats


Remaining time left in each 5 mins is rest

(in other words - you have to earn your rest)

49 views0 comments

Recent Posts

See All

Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB Box Step 22.5/15 kg 10 DB x 1 Racked Front Leg Lunge 22.5/15 kg

Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19 : 5 - 10 Overhead Squats WOD - Fancy Nancy 10 Rounds For tim

WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55) WOD 2 - You Go I Go Rounds 12 Rounds for Time: 15 min TC 6 Cals

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon