• Neil Foley

WOAH Thursday 04/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Every 20seconds x 30 (10mins) 1 Burpee 2 Air Squat @10mins 6 Rounds. 5 Press ups 10 Sit ups GYMNASTICS at home AMRAP 8mins 12 VSits 6 Press ups 6 Squat Thrusters(Double leg mountain climbers) Rest 4mins and repeat. BARBELL at home WOD - 30min EMOM 40sec Max reps of - 1- clusters 2- jumping lunges 3- Shoulder taps + press up 4- Back squats 5- REST ERG at home 14 minute amrap 25 double unders 15 down ups 10 cal Row STRENGTH at home Back Squat 6x2 Heel Elevated, Feet together Back Squat 4x15 Goblet Squats alternated with Barbell jumping Back Squats 4x12 (empty bar 20/15 kg) Amrap 8 mins 30 Jumping Lunges 30 Air Squats 100 DU’s and 100 SU’s


MET-CON at home 4 rounds 2 rounds of DT, followed by 2 minutes of max burpees. 12 DL 09 HPCL 06 PP/PPJ 40/25 kg 2 mins rest and repeat x4


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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