• Neil Foley

WOAH Saturday 27/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home No equipment 21.2 Movement changes: Burpee Over Box Jump Over - replace for burpees DB Snatches - replace for odd object snatch For time: 10 Dumbbell Snatches 15 Burpee Box Jump-Overs 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs GYMNASTICS at home 10 Press ups 10 Sit ups 10 Squat Jumps 9 9 9 Etc... Until 1s. BARBELL at home WOD - 3 x Rounds 10 x Burpees 10 x Squat Cleans 1 min rest 3 x Rounds 60 x DU’s/Singles 10 x Push Jerk 1 min rest 3 x Rounds 20 x Sit ups 10 x Power Snatch ERG at home For time 3 Rounds: 20 Cal erg 50 Double unders into: 3 Rounds of 20 Cal erg 20 Push ups into: 3 Rounds of 20 Cal erg 20 Burpees STRENGTH at home 7 Rounds of DT (weight athlete choice) Rest 1 min between Rounds, this is for quality. DT is: 12 Deadlifts 9 Hang Cleans 6 Shoulder to over head (of weight is light do push press or strict) MET-CON at home 8 Rounds For Time 20 Kettlebell/Dumbbell Box Over 20 Box Jumps 15 Kettlebell Swings 10 Burpee Box Overs 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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At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings

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