• Neil Foley

WOAH Monday 29/03/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds FOR TIME. 15 Burpee Tuck Jumps 10 Sit ups 5 Press ups Rest 3mins. Repeat above. GYMNASTICS at home 20 Second High Plank 20 Shoulder Tap 40 Flutter Kicks 4 sets BARBELL at home WOD - 10 RFT (1 x Round of D.T) 12 x Deadlift 9 x Hang clean 6 x STOH 60 x DU’s /Singles ERG at home 21 minute alt emom 16 Cal Erg 16 Air Squats 30 secs Plank STRENGTH at home Clean and Press 5 x 5 Shoulder Press 4 x 10 Snatch Grip Upright Row For 8 mins every min 4 Squat Cleans AMRAP 9 mins 12 Thrusters 8 Hang Power Snatches 4 S.D.H.P MET-CON at home Chipper 100 Double Unders 90 Air Squats 80 Sit ups 70 alternating Jumping Lunges 60 American Kettlebell Swings 50 Double Unders 40 Shoulder Taps 30 Goblet Squats 20 Dumbbell Snatch 10 Devil Press


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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