• Neil Foley

WOAH Saturday 20/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 100 Down ups FOR TIME. GYMNASTICS at home 10 Rounds. 10 Sit ups 5 Press ups 10 Mountain Climbers BARBELL at home WOD - 4RFT 15 x Power Snatch 5 x Burpee Over Bar 10 x Sit ups 12 x Power Snatch 5 x Burpee Over Bar 10 x Sit ups 9 x Power Snatch 5 x Burpee Over Bar 10 x Sit ups ERG at home 10 Rounds For Time 500/400m erg (1000/800bike) 10 Alt Oblique Crunches 10 Lateral Plank Walks https://youtu.be/3TKAfwjac_0 10 Squat Jumps STRENGTH at home RDL 6 x 10 OHS 4 x 12 Good Mornings 5 x 12 Feet Elevated Push Ups Alternated with Strict Press 4 x 15 15 mins max reps Clusters every 3 mins 10 Burpees. MET-CON at home Buy in 200 Double Unders Chipper 50 Burpee Box Jumps 40 Slam Ball Over Shoulder 30 Goblet Squats 20 Alternating SA DB/KB Snatch 10 Dumbbell/ Kettlebell Thrusters (each arm) Buy out 200 Double Unders 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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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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