• 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!

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