• Neil Foley

WOAH Sunday 04/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 12 Rounds: 12 Sumo Squats 10 Full Sit ups 6 Press ups GYMNASTICS at home AMRAP 5mins. 30 Ab cycles 20 Tricep Dips (on bench) Rest 5 mins then repeat. BARBELL at home WOD - 20 min EMOM 1- 3 x Snatch Grip Deadlift 3 x Hang Power Snatch 3 x OH Squats 2- REST ERG at home 5k Erg For Time (10k Bike) Every 1k Erg/2k Bike: 60 Double unders


STRENGTH at home Bench/Floor Press 5 x 12 Push ups alternated with diamond push ups 4x10 Barbell Overhead Tricep Extension 5 x 12 AMRAP 6mins 8 Close Grip Bench/Floor Press 8 Feet Elevated Push up


MET-CON at home 30 min AMRAP 10 Thrusters or Slam Ball Over Shoulder 15 Air Squats 10 Press ups 10 Full Sit ups 10 V - Sits 20 Sumo Deadlift High Pull


Bonus WOD at home


As a tribute to this Sunday's Oxford v Cambridge Boat Race


Row / Run/ Walk 6800 M (Boat Race Distance)

If you wish to do it on a Bike or Stationary Cycle.

Complete 13600 m


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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