• Neil Foley

WOAH Sunday 21/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 1 minute on. 1 minute off. Min on. Max Pistol Squats Min off. REST. Complete 5sets. (10Min WOD) *score is pistols. *Scale pistols to reverse lunge if needed. (Or use this workout to try and get your first pistol) GYMNASTICS at home Accumulate 30 HSPU (Scale to 20 Wall walks if needed) After Hspu. Complete: 30-20-10 - Ab Leg raises. 10-20-30 - Press ups. BARBELL at home WOD - 5RFT 30 x DU’s/Singles 15 x Clean & Jerk (35/25k) 10 x Reverse lunge Rest 5 mins & Repeat! ERG at home 6 rounds for time 20 cal Erg 16 Single leg deadlifts (8 each leg) 9 Froggers https://youtu.be/ueGvIOHMZG0 STRENGTH at home Sumo Deadlift 5 x 6 Bent over row 4 x 10 S.D.H.P. 4 x 10 Barbell curl 5 x 15 Chipper:- 60 Deadlifts 40 Pendlay Rows 20 Reverse Gip Row 10 Bicep curls MET-CON at home For time. Buy in 100 Air Squats 10 Rounds of Dumbbell/Kettlebell DT Buy out 100 Air Squats


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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