• Neil Foley

WOAH Thursday 01/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 11min AMRAP 12 Burpees 18 Jumping Lunges 24 Jumping Jacks Rest 3 mins and when clock hits 14 min. Complete: 11 min AMRAP. 24 Mountain Climbers 18 Jumping Lunges 12 Squat Jumps Wod ends at 25min. GYMNASTICS at home 4 Rounds for quality. 15 Hand Release Push ups 15 Floor Thrusters 30 Ab Crunch. 60 Flutter kicks (L&R = 1rep) BARBELL at home WOD - 18mins (6 Rounds) 2 mins work - 1 min Rest 1 x Deadlift 1 x Power Clean 1 x Squat Clean 1 x Cluster 1 x Thruster Max rounds ERG at home Every 90 seconds x 10 (Sprint each set) 6 Burpees 8 Push ups 10/8 Cal erg STRENGTH at home Good mornings 5 x 10 RDL’s (Romanian Deadlifts) 5 x 10 Front Rack Lunge alternated with Barbell Jump Squat 5 x 12 Mini Chipper 80 Front squat 60 RDL 40 OHS 20 Zercher Squat https://youtu.be/vpy4ADmlo1E 10 Back rack lunge.


MET-CON at home 5 Rounds for time. 10 Slam Ball over shoulder 20 Box Jumps 30 V - Sits Every 2 mins 5 burpees


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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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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