• Neil Foley

WOAH Wednesday 24/02/21



*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 14mins 8 Press ups 16 Air Squat 16 Reverse lunge 32 Star jumps GYMNASTICS at home 5x5 Headstand leg raises (scale 5x8 ab leg raise) Abs. 5sets. 15 Sit ups 30 Mountain Climbers 45 Flutter kicks (L+R =1) BARBELL at home WOD - 5RFT 7x OHS 14x Deadlifts 7x Push Press 42x DU’s/Singles OR High Knees ERG at home 3 Rounds for time 30 Air Squats 20 Tricep dips 1000m erg (2k bike

STRENGTH at home 5 Sets of 6 Bench Press/Floor Press Alternated with 6 Closegrip Bench//Floor Press

5 Sets of the following Triple 10 Feet Elevated Push Ups 10 Push Ups 10 Hands Elevated Push Ups

MET-CON at home 5 Rounds for time 16 Ground To Over Head 20 Burpee Box Overs 16 Mountain Climbers Each Leg 20 Sit ups


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