• 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

MET-CON at home

30 min emom

1- 20 alternating dumbbell snatch

2- 20 dumbbell thrusters

3- 30 full 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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