• Neil Foley

WOAH Wednesday 24/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 12mins. 3 Inch worms 6 Jumping lunges 9 Press ups 12 Squat jumps GYMNASTICS at home Holds. 20 Sec Hollow hold 20 Second rest 40 second plank 40 second rest X 5 BARBELL at home WOD - 8min EMOM Odd - 16 x Push Jerk Even - 12 x Front Rack lunge 2 mins Rest 8min EMOM Odd - 16 x Press ups Even - 12 x Back Squats ERG at home for time* 100 Air Squats 200 Double Unders 400 Singles everytime you break 20/16 cal erg STRENGTH at home Back Squat 5 x 6 Bulgarian Split Squat 4 x 12 Back Rack lunges 3 x 12 EMOM 8 mins Odd 20 Goblet Squats Even 20 Reverse lunges MET-CON at home 10 minute EMOM 40 seconds work 20 seconds rest 1-max American Kettlebell Swings 2 minute rest 10 minute EMOM 40 seconds work 20 seconds rest 1- Max Burpees 2 minute rest 200 Double Unders


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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At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home EMOM 16mins. 12 Burpees 15 Sit ups GYMNASTICS at home 21-18-15-12-9-6-3 Inch worms

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 B

WOAH Monday 19/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 30-26-22-18-14-10-6-2 Odd object Air Squat Odd object Alt Lunge Odd object Good Mornings

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