Thursday 1st August
Strength:
Squat 3×5
Bench press + ring row 3×5+8
Met Con:
27 wall balls 9/6kg
21 med ball sit ups 9/6kg
15 power snatch’s 60/40kg
9 burpee pull ups
Strength:
Squat 3×5
Bench press + ring row 3×5+8
Met Con:
27 wall balls 9/6kg
21 med ball sit ups 9/6kg
15 power snatch’s 60/40kg
9 burpee pull ups
Team Wod:
Anyone who wants to take part in the Dirty Dozen 12km military obstacle course on the 19th Oct in Paddock Wood please email us ASAP so we can book in a group for the best price possible.
Met con 1:
3 rds
-5 deadlifts 185/120kg
-5 weighted pistols R 24/16kg
-5 weighted pistols L 24/16kg
Then
80′ handstand walk
Met Con 2:
3rds
-5 muscle ups
-5 deficit handstand push ups
Then
4 lengths oh lunge 25/15kg
Strength:
For 10 mins complete at the start of each min:
Clean pull + power clean + push press
Met Con:
1000m run
30 cleans 65/45kg (squat)
30 single arm KB jerks 1x 32/24kg
Summer party:
At the sports pavilion next to the box.
13:30 start, finish around 19:00.
£2 entry which enters you into the raffle.
Kids are free but can buy raffle tickets.
Paleo pudding competition.
Bouncy castle.
BBQ food available to purchase:
£2 burgers, hot dogs etc
£5 full BBQ buffet.
Please bring your own drinks, we will have cups.
Strength:
2 snatch pulls + 1 hang snatch x6 (progressive)
Dish hold 4×30 sec (30 sec on / 30 sec off)
Met Con:
21 power cleans 60/40kg
21 pull ups
15 overhead squats 60/40kg
15 toes to bar
9 power snatch 60/40kg
9 weighted ring dips 10kg/5kg
Strength/Skill:
5-10 mins handstand practice
Bench press + strict toes to bar 5x 5+8
Met Con:
21/15/9
Deadlift 100/70kg
Ring dip
Strength:
Front squat 5,5,3,3,1,1
Met Con:
10 rds
8 chest to bar pull ups
50m run
8 KB swings 32kg/24kg
50m run
Team WOD:
There are a couple of events this weekend:
Friday: Just a reminder that there is another Pole fitness session with Dia at Sevenoaks
Sunday: We have our summer party 13:30-19:00 in the sports pavilion at Hayesbrook.
There will be BBQ food to purchase but please bring your own drinks. There will also be a raffle, pudding competition, bouncy castle and hopefully we will be streaming some of the 2013 CF games highlights.
Strength:
2 cleans + 2 jerks x5
Met Con:
800m run or row
50 push ups
50 sit ups
50 squats
400m run or row
50 push ups
50 sit ups
50 squats
800m run or row