Neil Foley
WOAH Friday 19/03/21
At completion any WODs you complete: 20 Down ups 21 Full sit ups
(For the year, 2021)
BODYWEIGHT at home
AMRAP 16minutes.
10 Floor Thrusters
20 Mountain climbers
10 Jumping Lunges
20 Star jumps
10 Burpees
20 Air squats
GYMNASTICS at home
6min Ladder.
1 Press ups
1 V Sit
@6mins.
5 x 50 Flutter kicks
5 x 15 Full sit ups
BARBELL at home
WOD - Part A 5RFT
5x strict press
10x push press
15x push jerk
PART B - 5RFT
5x front squats
10x front rack lunge
15x back squats
ERG at home
For time
3000m erg
5burpees
2500m erg
10 burpees
2000m erg
15 burpees
1500m erg
20burpees
1000m row
25 burpees
500m erg
**double for bike
STRENGTH at home
For 9 mins every 90 seconds perform 1 Power Clean , 1 Strict Press, 1 Thruster , 1 Back Squat, 1 Press Behind The Neck, 1 OHS
For 6 mins every minute 3 Clean & Jerks
AMRAP 8 mins
9 Snatch Grip Deadlifts
7 Hang Power Snatçhes
5 Squat Snatches