• Neil Foley

WOAH Friday 15/01/21

"WOAH With The Girls"


For Time


"Angie's House"

20 Push ups

20 Pull ups

20 Sit ups

20 Air Squats


"Helen's House"

400m Run

21 KBS/DBS

12 Pull ups


"Fran's House"

15 Thrusters


"Nancy's House"

400 n Run

15 OHS


"Grace's/Isobel's House

20 GTOH


"Kelly's House"

400 m Run

30 Box Jumps/Steps

30 WBS


Use whatever equipment you have and sub any exercises that can't

be done with something that you can do.

ie Pull ups - sub with DB/KB or BB Rows

GTOH use BB, DB, KB, Disc, MB, Slam Ball or do Burpees

Use your imagination.







165 views1 comment

Recent Posts

See All

Thursday 24th June 2021

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single

Wednesday 23/06/21

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg

Tuesday 22nd June 2021

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups