• Neil Foley

WOAH Sunday 28/03/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds 15 mins. 2 mins ON 30 Air squats 20 Jumping Lunges 1 min OFF Rest. GYMNASTICS at home 5 Rounds 15 mins. 2 mins ON 1 min Plank Max Full Sit ups. 1 min OFF Rest. BARBELL at home WOD - 7 Rounds For Time 10 x Clean & Jerks 12 x Back Squats 14 x Tricep Dips ERG at home FOR TIME Cal erg 50-40-30-20-10 *10 Pistols/ 20 Air Squats after each set STRENGTH at home Deadlift 5 x 6 Pendlay Row 4 x 10 Upright Row 4 x 10 Narrow grip bicep curl supersetted with wide grip curl 5 x 12 12 min EMOM ODD 8 Reverse Grip Row and 25 Single Skips EVEN 8 Burpee Over Bar MET-CON at home 5 Rounds For Time 20 Air Squats 30 Double Unders 20 Goblet Squats 30 Double Unders 20 Over Head Walking Lunges 30 Double Unders


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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WOAH Tuesday 20/04/21

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WOAH Monday 19/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings

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