• Neil Foley

WOAH Thursday 14/01/21

Metcom For Time


100 Mountain Climbers Buy in


30 Sit ups

21 Box Jumps/Steps

21 Push ups

21 KBS/DBS

30 Alt V Sits

18 Box Jumps/Steps

18 Push ups

18 KBS/DBS

30 Leg Raises

15 Box/Jumps

15 Push ups

15 KBS/DBS

30 Floor Knees To Chest

12 Box Jumps/Steps

12 Push Ups

12 KBS/DBS

30 MB/DB/Disc Sit ups

09 Box Jumps/Steps

09 Push ups

09 KBS/DBS

30 Sec Plank

06 Box Steps

06 Push ups

06 KBS/DBS


Long version - start at 30/21/21/21

Medium version - start at 30/18/18/18

Shorter version - start at 30/15/15/15

171 views3 comments

Recent Posts

See All

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

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon