• Neil Foley

WOAH 03/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds 22 Jumping Lunges 22 Squat Jumps 22 High Knees 12 Burpees 1 min Rest between. GYMNASTICS at home 8 Sets. 12 V - Sits 12 Hand Release Push ups Rest 1 min. BARBELL at home WOD - 30 min EMOM 40 sec Max reps... 1- Front Squats 2- Burpee Over Bar 3- Mountain Climbers 4- GTOH 5- REST ERG at home 5 Rounds For Time: 50 double unders 500m Erg 1000m Bike Erg 50 Alt Lunges 500m Erg (1000m Bike Erg) STRENGTH at home For 6 mins perform 1 Power Clean and Jerk every 30 secs. For 6 mins perform 3 Power Snatches every 30 secs. S.D.H.P. 5 x 6 AMRAP 7 mins 9 Squat Cleans 7 Squat Snatches 5 OHS ( Overhead Squats)

MET-CON at home Chipper 50 Goblet Squats 40 Clean and Press 30 Burpees 20 V - Sits 10 Push ups 2 mins rest and repeat in reverse


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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