• Neil Foley

WOAH 18/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Death by Burpees. 0-1min 1 Burpee 1-2min 2 Burpees 2-3min 3 Burpees Continue pattern till failure. @ failure rest 3 mins and complete 100 Sit ups. GYMNASTICS at home Bring Sally up bring Sally down. *Complete song to press ups, drop to knees when needed but don’t stop. BARBELL at home WOD 6 min AMRAP 12 x Back Rack Lunge 50 x DU’s/Singles 1 min rest 6 Min AMRAP 12 x OHS 16 x Press ups ERG at home For time 10 Cal erg 10 Towel Overhead Squat 10 Tricep Dips 20 Cal erg 20 Towel Overhead Squats 20 Tricep Dips 30 Cal erg 30 Towel Overhead Squat 30 Tricep Dips STRENGTH at home 4 sets of 10 Feet Elevated Push ups alternated with 10 Deadlifts Close Grip Bench/Floor Press alternated with Pendlay Row 4 x 10 Snatch Grip Upright Row 5 x 5 EMOM 8 mins Every minute perform 10 Bicep and 10 Reverse Bicep Curls. MET-CON at home For time 30 Kettlebell/ Dumbbell Alt Snatch 30 Squat Jumps 30 Kettlebell/Dumbbell Sumo Deadlift High Pull 30 Sit ups Repeat 20 reps each Repeat 10 reps each

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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