• Neil Foley

WOAH Tuesday 20/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star Jumps 12 Squat Jumps 6 Inch Worms @mins 5,10,15 complete: 15 Burpee box jumps GYMNASTICS at home 6 sets 10 Press ups 10 Tricep dips 10 V-Sit ups Rest as needed. 90 sec Hollow hold attempt. BARBELL at home WOD - for time 30-20-10-20-30 Shoulder To Over Head Tricep Dips Back Squats ERG at home 3 rounds. 1000m row 15 Burpees Over Rower 30 Air Squats. STRENGTH at home Front Squat 5 x 8 Romanian Deadlift 5 x 8 4 x 12 Good Morning alternated with Back Rack Lunge CHIPPER 80 Clusters 60 Hang Power Clean 40 Push Press 20 OHS 10 Push Ups MET-CON at home For time 100 DU's 50 DB/KB Snatch 50 Sit ups 80 DU’s 40 DB/KB Snatch 40 Sit ups 60 DU’s 30 DB/KB Snatch 30 Sit ups 40 DU's 20 DB/KB Snatch 20 Sit ups 20 DU's 10 DB/KB Snatch 10 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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