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WOAH 11/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 20mins AMRAP. 8 Burpees 12 Tuck Jumps 16 Floor Thrusters 20 Star Jumps Rest 1 min compulsory, then repeat. GYMNASTICS at home 5 rounds. 50 secs Plank. 20 Sit ups. Rest as needed between rounds. BARBELL at home

WOD - 25min EMOM 1- 20 x Prisoner squat 2- 12 x GTOH 3- 12 x Thrusters 4- 15 x Down ups 5- REST (Scale reps as needed) 35/25 kg ERG at home 3 rounds for time 100 double unders 1000 m Row 2000 m bike erg 50 V Sits 1000 m erg (2000m bike erg) STRENGTH at home Push Ups alternated with Reverse Grip Bent Over Row 6 x 6 Sumo Deadlift alternated with Bent Over Row 6x6 Narrow Grip Upright Row 4 x 12

CHIPPER at home

80 Bench/Floor Press 60 SDHP 40 Pendlay Row 20 Leg Raises 10 Sit Ups MET-CON at home EMOM. Ladders of 2’s until failure

ie 2 - 4 - 6 etc, etc 1- Burpee Box Over 2- Air Squats Reach failure, rest 4 minutes, repeat!

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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