• Neil Foley

WOAH Thursday 25/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home For time. 50-40-30-20-10 Squat jumps 10-20-30-40-50 Reverse lunge 10-10-10-10-10 Down ups GYMNASTICS at home For time. 100-75-50-25 Russian twists Shoulder taps Flutter kicks BARBELL at home WOD - 24min EMOM ODD - 2 x Deadlift 2 x Hang Clean 2 x Hang Squat Clean 2 x Push Press 2 x Thrusters

Even - REST ERG at home 16 minute ladder of 2’s Cal Erg Power Lunges STRENGTH at home Bench/Floor press supersetted with bent over row 5 x 10 Pendlay row supersetted with push ups 5 x 10 Rev bicep Curl supersetted with overhead Tricep extension 4 x 12 Finisher 7 mins max reps of bicep barbell curls and Tricep Skullcrushers(Lying BB French Press). If you put the bar down 20 burpee penalty. MET-CON at home For time. 80 Slam Ball over the shoulder Emom 3 down 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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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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