• Neil Foley

WOAH Monday 19/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings After each set complete. 20 Squat Jumps unbroken. GYMNASTICS at home 10mins upside down. Practice headstand or handstand holds. Part 2. Complete. 6sets. 12 Press ups 8 V-Ups 6 Strict HSPU (Scale, handstand kick ups against wall) BARBELL at home WOD - 30 min EMOM 40 sec Max reps 1- STOH 2- Tricep Dips 3- Shoulder Taps (plank) 4- Clusters 5- Rest ERG at home 25 minute MOME min 1 -150m/100m erg min 2- 200m/150m erg min 3- 225m/175m erg min 4-250m/200m erg min 5 rest *double meters for bike STRENGTH at home Every 2 mins for 10 mins perform the following complex. 3 Power Cleans, 3 Front Squats and 3 Push Press. Every 90 secs for 12 mins perform 2 Clean and Jerks at challenging weight. 4x12 of Bicep Curls alternated with Tricep Extensions AMRAP 11 mins. 12 Snatch Hang Power Cleans 12 Barbell Front Raise 12 Shoulder Press 12 OHS MET-CON at home 6 min AMRAP 10 SA DB Thrusters right 10 Box Overs 10 SA DB Thrusters left 10 Box Overs 2 mins rest 6min AMRAP 12 Alt DB Snatch 12 Burpees 12 Sit ups 2 mins rest 6 min AMRAP 14 Kettlebell Swing 14 Air Squat 14 Push 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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