• Neil Foley

WOAH 10/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home For time 10 - 1 10 Squat Jumps 10 Down Ups 10 Sit ups 9 Squat Jumps 9 Down up 9 Sit ups Etc... Continue pattern as fast as possible until reps 1, 1 , 1 are completed and this is your time. GYMNASTICS at home

10 - 1

10 Press ups 10 Tricep dips 10 VSits 9 Press ups 9 Tricep dips 9 VSits Etc... Complete for quality until 1,1,1. BARBELL at home WOD - 15min AMRAP 12x Deadlifts 8x Front Squats 6x Burpee over bar 20x Jumping lunges ERG/Row at home For time 500m erg Rest 2 minutes 250m erg Rest 2 minutes 750m erg Rest 2 minutes 250m erg Rest 2 minutes 500m row *double bike erg. STRENGTH at home Bench/Floor Press 5 x 5 Feet Elevated Push Ups alternated with Hands Elevated Push ups 6 x 6 Overhead Tri-Cep Extension 4 x 8 AMRAP 9mins 8 Close Grip Bench/Floor Press 8 Diamond Push Ups MET-CON at home 30 min EMOM 1- 12 single arm devil press 2- 24 goblet squats 3- 40 double unders

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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