Wednesday, 16 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!



At-home WOD:

Complete as many rounds and reps as possible in 35 minutes of:

10 Chair dips

20 Alternating pistols

30 Butterfly sit-ups

40 DB deadlifts (2-50/35)

40 Jump rope speed skips

30 Burpees

20 Alternating dumbbell clean-to-overhead (50/35)

10 Strict pull-ups or dumbbell bent over rows


For total rounds and reps



Post results and experience to comments


  1. Mod to 20 min AMRAP
    Added things, changed weights, etc
    Work got done.

  2. Talia Prideaux says

    2 rounds + 163
    Mods :
    1 legged chair sits (sub alt pistols)
    20# DL
    Jumping Jack’s (sub jump rope speed skips)
    20# clean to oh press
    20# bent over rows

    That was TOUGH!

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