• Neil Foley

WOAH Tuesday 02/03/21

At completion any WODs you complete: 20 Down'N'ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 Rounds 22 Jumping Lunges 22 Squat Jumps 22 High knees 12 Burpees 1min Rest between. GYMNASTICS at home 8sets. 12 Vsits 12 Hand release push ups Rest 1 min between sets BARBELL at home WOD - 30min EMOM 40sec Max reps...)Scale to 30 secs for easier version) 1- Front squats 2- Burpee over bar 3- mountain climbers 4- GTOH 5- REST ERG at home 3 - 5 rounds for time: 50 double unders/100 singles 500m erg 1000m bike erg 50 alt lunges 500m erg (1000m bike erg) STRENGTH at home For 6 mins perform 1 Powerclean and Jerk every 30 seconds. For 6 mins perform 3 Power Snatches every 30 seconds.

S.D.H.P. 5x6 AMRAP 7mins 9 squat cleans 7 squat snatches 5 OHS ( overhead squats) MET-CON at home Chipper 50 goblet squats 40 clean and press 30 burpees 20 v sits 10 press ups 2 mins rest and repeat in reverse


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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