• Neil Foley

WOAH Saturday 24/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home For time 10 Squat Jumps 10 Down Ups 10 Sit ups 9 Squat Jumps 9 Down up 9 Sit ups Etc... Continue pattern as fast as possible until reps 1, 1 , 1 are completed and this is your time. GYMNASTICS at home 10 Press ups 10 Tricep Dips 10 V - Sits 9 Press ups 9 Tricep Dips 9 V - Sits Etc... Complete for quality until 1,1,1. BARBELL at home WOD - 15 min AMRAP 12 x Deadlifts 8 x Front Squats 6 x Burpee over bar 20 x Jumping lunges ERG at home For time 500 m erg Rest 2 mins 250 m erg Rest 2 mins 750 m erg Rest 2 mins 250 m erg Rest 2 mins 500 m erg *double bike erg. STRENGTH at home Bench/Floor Press 5 x 5 Feet Elevated Push Ups alternated with Hands Elevated Push ups 6 x 6 Overhead Tricep Extension 4 x 8 AMRAP 9 mins 8 Close Grip Bench/Floor Press 8 Diamond Push Ups MET-CON at home 30 min EMOM 1 - 12 SA Devil Press 2 - 24 Goblet Squats 3 - 40 Double unders (80 Singles)


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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