• Neil Foley

WOAH Friday 26/02/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Death by burpees. 0-1min. 1 burpee 1-2min. 2 burpees 2-3min. 3 burpees Continue pattern till failure. @failure rest 3Mins and complete 100 full sit ups. GYMNASTICS at home Bring sally up bring sally down. *Complete song to press ups, drop to knees when needed but don’t stop. BARBELL at home WOD 6min AMRAP 12x Back rack lunge 50x DU’s / singles 1min REST 6Min AMRAP 12x OHS 16x Press ups ERG at home For time 10 cal Row 10 towel overhead squat 10 tricep dips 20 cal Row 20 towel overhead squats 20 tricep dips 30 cal Row 30 towel overhead squat 30 tricep dips STRENGTH at home 4 sets of 10 Feet Elevated Push ups alternated with 10 Deadlifts Close Grip Bench/Floor Press alternated with Bent Over Rows 4x10 Snatch Grip High Pull Row 5x5 E.M.O.M. 8mins Alternating every minute perform 10 bicep and 10 reverse bicep curls. MET-CON at home For time 30 - 20 - 10 Kettlebell/Dumbbell Alternating Snatch Squat Jumps Kettlebell/Dumbbell Sumo Deadlift high pull Sit ups
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