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WOAH Monday 15/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home FOR TIME. 100 Press ups 150 Sit ups 200 Air Squats GYMNASTICS at home 10 Press ups 20 Tricep Dips 30 Seconds plank hold 5 rounds of above. BARBELL at home WOD - 4RFT 500m Run/Row 50x DU’s / singles 20x GTOH 10x Press ups ERG at home For time 7 rounds 7 cal Row 7 hand stand push ups/Pike Push ups 7 air squats rest 3 minutes and repeat STRENGTH at home 4x10 Tri set of the following Bench/Floor Press Feet Elevated Push Ups Close Grip Bench Press 75 Hands Elevated Push Up Alternated with Diamond Push Up split reps however needed AMRAP 7 mins 8 close grip bench/floor press 8 Tricep Dips 8 GTOH MET-CON at home 30 min AMRAP 8 Alternating Devil Press 10 Push ups 12 Goblet Squats 14 Hang Cleans


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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