• Neil Foley

WOAH Monday 08/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Emom. 16mins.

  1. 12 Burpees

  2. 15 Sit ups

  3. 12 Down ups

  4. 15 Sit ups

GYMNASTICS at home 21-18-15-12-9-6-3 Inch worms Jack Knives BARBELL at home WOD - Complex Max rounds in 3mins /1min rest - Repeat x3 1x Power Clean 2x Push Jerk 3x OHS 4x Back squats 30 - 40 kg/20 - 25 kg ERG at home For time 60 cal Row 50 air squats 40 sit ups 30 push ups 20 alt lunges 10 burpees STRENGTH at home Snatch Grip Deadlift 6 x 3 Bent Over Row 5 x 10 Snatch Grip Upright Row 5 x 6 12 mins to complete the following in order. Choose a weight then:- 50 Snatch Grip Deadlift 50 Deadlifts 50 Sumo Deadlifts MET-CON at home For time 100 Slam Ball over shoulder Every 2 minutes 5 burpees (Start with burpees)


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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