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WOAH Tuesday 16/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 4 Rounds FOR TIME. 100 Star Jumps 50 Reverse lunge 25 Down Ups GYMNASTICS at home 4 Rounds FOR QUALITY. 100 Russian Twists 50 Mountain Climbers 25 V Sit ups. BARBELL at home WOD - 20 min AMRAP 12 x Power cleans 12 x Shoulder taps (plank) 12 x STOH 12 x Front squats 24 x Sit ups ERG at home 15 min AMRAP 200m Row Erg/400 Bike Erg/200 m Run 10 Down Ups 20 Double Unders 30 Squat Jumps STRENGTH at home Back Squats 6 x 10 Back Rack Lunges 4 x 10 SDHP 5 x 6 Drop set Max Back Squats into Max Front Squats into Max Front Rack Lunge EMOM 9 mins Every minute perform 5 OHS then 5 Back Squats then 5 Sumo Deadlifts MET-CON at home 3 Rounds For Time 20 Burpee Box Overs 20 Dumbbell Shoulder to Over Head (split as needed 40 Double Unders 80 Singles 30 Box Jumps 20 Sit 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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Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:

This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last

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