• Neil Foley

WOAH Saturday 10/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home FOR TIME 3k Run 200 Air Squats 100 Push ups

May be partitioned

ie 300/20 /10 x 10

600/40/20 x 5

750/50/25 x 4

GYMNASTICS at home 3 Rounds 40 Push ups 80 Russian Twists (L+R =2) Rest 2mins between Rounds BARBELL at home WOD - 20min Cap 150 x GTOH (light weight) EMOM 10 x Push ups (Scale to 5 x Push ups) ERG at home 9 rounds max meters 1 minute on 1 minute off *set up intervals 1 on 1 off STRENGTH at home Strict Press 5 x 5 Snatch Grip High Pulls 6 x 3 Barbell Shrugs 5 x 6 6 Rounds of the following Complex 2 Snatch High Pulls, 2 Hang Power Snatch, 2 Squat Snatch rest 2 mins between Rounds. 9 min AMRAP 9 OHS 9 Hang Power Cleans 9 Clean & Jerk

MET-CON at home 30 min EMOM 1- 12 Slam Ball Over Shoulder 2- 10 Slam Ball Hold Squats 4 down ups 3- 20 Jumping Lunges, 10 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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