WOAH Sunday 28/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star jumps 12 Squat Jumps 6 Inch worms https://youtu.be/yr-HHgxXTqg @mins 5,10,15 complete: 15 Burpee box jumps GYMNASTICS at home 6 sets 10 Press ups 10 Tricep dips 10 V-ups 45 sec Plank Rest as needed. BARBELL at home WOD - for time 30-20-10-20-30 STOH Tricep dips Back squats 40/25 kg

ERG at home

3 rounds.

1000m row

15 Burpees over rower

30 Air squats.


STRENGTH at home

5 x 8 Front Squat

5 x 8 Deadlift

4 x 12 Good Morning Alternating with Back Rack Lunge

Empty Bar 20/15 kg

CHIPPER 80 Clusters 60 Hang Power Clean 40 Push Press 20 OHS 10 Push Ups

30/20 kg MET-CON at home For time 100 DU's 50 Dumbbell/Kettlebell Snatch 50 Sit ups 80 DU’s 40 Dumbbell/Kettlebell Snatch 40 Sit up 60 DU’s 30 Dumbbell or Kettlebell Snatch 30 Sit ups 40 DU's 20 Dumbbell or Kettlebell Snatch

20 Sit ups


20 DU's

10 Dumbbell or Kettlebell Snatch

10 Sit ups

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