• Neil Foley

WOAH 02/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds For Time. 50 Star Jumps 20 Standing Broad Jumps 15 Down Ups Rest 1min between rounds. GYMNASTICS at home 7 Rounds 12 Push ups 30 sec High Plank Rest 1 min. BARBELL at home WOD - 16 min AMRAP 2 mins Max Deadlifts... Remaining time - climbing ladder 2,4,6,8,10 etc... Push Press Back Squats Down ups *Weight athlete choice ERG at home 18 minute AMRAP 5 Cal Erg 10 Sit ups 15 Air Squats @ 8 mins complete 1000 m Erg (2k bike} STRENGTH at home Snatch Grip Deadlift 5 x 6 Bent Over Row 5 x 6 Snatch Grip Upright Row 4 x 10 Barbell Curls 4 x 10reps

8 min EMOM Every min 5 bent over row and 5 reverse grip bent over row.

MET-CON at home 27-21-15-9-3-9-15-21-27 Alternating Devil Press Box Jumps/Squat Jumps Full Sit ups Alternating SA DB Snatch


Our mission, is to keep you moving and motivated. If you trust us and our pledge to keep you on track and focused, you’ll come back fitter, healthier and much stronger when all of this is (hopefully) over!

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