• Neil Foley

WOAH Wednesday 21/04/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home EMOM 16mins.

  1. 12 Burpees

  2. 15 Sit ups

GYMNASTICS at home 21-18-15-12-9-6-3 Inch worms V - Sit ups BARBELL at home WOD - Complex Max rounds in 3mins /1min rest - Repeat x3 1 x Power Clean 2 x Push Jerk 3 x OHS 4 x Back Squats ERG at home For time 60 Cal Erg 50 Air Squats 40 Sit ups 30 Push ups 20 Alt Lunges 10 Burpees STRENGTH at home Snatch Grip Deadlift 6 x 3 Pendlay Row 5 x 10 Snatch Grip Upright Row 5 x 6 12 mins to complete the following in order. Choose a weight then:- 50 Snatch Grip Deadlift 50 Deadlifts 50 Sumo Deadlifts Hammer curls 4 x 10 MET-CON at home For time 100 Slam ball over shoulder Every 2 minutes 5 burpees (Start with burpees)

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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