Bench press + ring row 3×5+8
27 wall balls 9/6kg
21 med ball sit ups 9/6kg
15 power snatch’s 60/40kg
9 burpee pull ups
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:
-5 deadlifts 185/120kg
-5 weighted pistols R 24/16kg
-5 weighted pistols L 24/16kg
80′ handstand walk
Met Con 2:
-5 muscle ups
-5 deficit handstand push ups
4 lengths oh lunge 25/15kg
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.
BBQ food available to purchase:
£2 burgers, hot dogs etc
£5 full BBQ buffet.
Please bring your own drinks, we will have cups.
2 snatch pulls + 1 hang snatch x6 (progressive)
Dish hold 4×30 sec (30 sec on / 30 sec off)
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
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.