• Neil Foley

WOAH Thursday 18/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Zoom or video chat partner wod. Teams of 2 split the work

If on your own - only complete the first section 40-30-20-10 Burpees Squat jumps Push ups V-ups Rest 2mins 10-20-30-40 Burpees Squat jumps Push ups V-ups GYMNASTICS at home 40-30-20-10 Press ups Ab floor thrusters Rest 2mins 10-20-30-40 Full Sit ups Ab cycles (double up reps) BARBELL at home WOD - Complex- 3 Rounds 4 mins work / 2 mins rest 6 x Deadlifts 4 x Front squats 2 x STOH (Increase weight after each round) ERG at home 15 minute AMRAP climbing ladder of 2/4/6/8/etc etc Cal Row erg Press ups Alt Lunges STRENGTH at home C&J 5 x 3 Squat Snatch 5 x 3 Strict Press 5 x 5 Bicep Curls Alternated with Tricep Dips 4 x 15 EMOM 12 mins 1. 15 Snatch Grip High Pull 2. 15 Barbell Front Raise 3. 15 Close Grip Upright Row You will perform each movement 4 times. MET-CON at home 10 rounds for time 10 Alt DB Snatch 10 Burpees 10 Goblet Squats 10 Push ups

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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