• Neil Foley

WOAH Sunday 14/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 40mins. Max Km Run/Row/Fast Walk Every 1k complete: 30 Tricep Dips (e.g. on park bench, on wall) 20 Air squats 10 Press ups 05 Down ups. Score km reached at 40 min. GYMNASTICS at home Emom. 20mins.

  1. 40 Second plank

  2. 20 Second Hollow

  3. 30 Second Ab cycles

  4. Rest whole minute.

BARBELL at home WOD - 10min AMRAP 6 x Squat cleans 12 x Deadlifts 24 x Sit ups ERG at home 18 minute amrap 21- Cal Row 15- Press ups 09- Sit ups STRENGTH at home Back Squat 10 x 20 Reverse Lunge 3 x 12 Sumo Deadlift 5 x 5 6 min AMRAP 30 Air Squats 30 Jumping Lunges MET-CON at home 21-15-9 Slam Ball over shoulder Burpees Air squats 3 mins rest Repeat 9-15-21

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!

86 views0 comments

Recent Posts

See All

Sunday 9th May 2021

BARBELL CLUB Full credit to everyone this morning. Superb lifting and a true pleasure to watch everyone’s technique coming together. A full morning full of success. Featured lift – S.T.O.H. 5 X 5 REPS

Bookings & Cancellations

I would ask that everybody has some respect for there fellow members. At the moment we give you a generous period of time to book a workstation in advance. This morning’s bookings, Saturday 8th, are c

Saturday 8th May 2021

"Thanks Ryan" Throw back wod today, rowing interupted. After what has been a heavy week there is not a barbell in sight this morning. Thirty minutes of rowing interupted every three minute by skipping

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon