top of page

WOAH 23/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home For time 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 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 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 5x5 Feet Elevated Push Ups supersetted with Hands Elevated Push ups 6x6 Overhead Tri-Cep Extension 4x8 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!

61 views0 comments

Recent Posts

See All

EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S

Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page