• Neil Foley

WOAH Friday 05/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats

1 min rest between


Every 2mins: 5 Press ups 5 Squat Jumps GYMNASTICS at home 1min Plank 20 Second side plank 20 second Alt side plank 50 ab cycles (L+R =2) Complete 3sets of above. Rest as needed. BARBELL at home WOD - 3 Rounds For Time 15x C&J 5x burpees 12x C&J 5x burpees 9x C&J 5x burpees ERG at home 3 x 8 minutes Row 2 mins @ 20 SPM

2 mins @ 22 SPM

2 mins @ 24 SPM

2 mins @ 26 SPM rest 2 minutes between efforts (row lightly or 1 minute plank) STRENGTH at home For 8 mins perform 3 C&J every minute increasing the weight if possible.

5 x 5 Strict Shoulder Press 5 X 5 Stiff Leg Deadlift MET-CON at home Chipper 50-40-30-20-10 Burpee Box Jumps Kettlebell/Dumbbell Snatch Jumping Lunges Sit ups


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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