• 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)


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