• Neil Foley

WOAH 07/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Bridge 20 Squat Jumps 15 Donkey kicks each leg 20 Jumping Lunges Rest 1mins and repeat. GYMNASTICS at home 3 Rounds. 1min 40second Plank Hold. 25 Sit ups 15 V-Sits Rest the time taken to complete 1 round and then repeat. BARBELL at home WOD - for time Accessing / descending ladder 10 - 1 Front Rack Lunges 1 - 10 Power Snatch Rest 1 min 10 - 1 Hang Squat Clean 1 - 10 Burpee over bar ERG at home For time 50-40-30-20-10 Cal Row 10 Burpees & 10 Sit ups after each set STRENGTH at home Squat Cleans 5 x 5 Barbell Stiff Leg Deadlift 5 x 5 Good Mornings supersetted with Heels elevated Back Squat 4 x 8 AMRAP 8 mins 12 Bicep Curls 12 Tricep Dips 12 GTOH MET-CON at home 6 min AMRAP 3 Kettlebell/Dumbbell Devil Press 3 Goblet Squat 3 Burpees 3mins rest 6Min AMRAP 6 Kettlebell/Dumbbell Devil Press 6 Goblet Squat 6 Burpees 3 mins rest 6 min AMRAP 9 Kettlebell/Dumbbell Devil Press 9 Goblet Squats 9 Burpees


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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