Warm Up: 800m Run + Mobility
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: FT
200m Medball Carry
20 x Wallballs
20 x Push Ups
20 x Ring Rows
10 x Burpees
20 x Ring Rows
20 x Push...
Warm Up: 400m Run + Mobility + Max unbroken HSPU
Strength: 5 x 3 Push Press / 3 x 6 Overhead Walking Lunge (work up to a heavy set)
WOD: FT
Buy in 400m run
21-15-9
OHS...
HOMERO'S LAST WOD!!!!!!
Warm Up:400m Run + Mobility + 5 x 6 Strict Pull Ups
Strength: Back Squat 6 x 3 (All the same weight)
WOD: FT
100 x DU
25 x KBS (32/24)
200m Run
25...
Warm Up: 400m Run + Mobility + 100 x DU + HS Walk Practice
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 15 min AMRAP
6 x HSPU
12 x KB Swings 24/16
200m Run
...
Warm Up: 400m Run + Mobility + 5 x 5 Pull Ups
Strength: OTM for 10 mns 2 x Cleans @ 85% 1rm
WOD:
6 x 400m Sprints
Full recovery 2min rest between runs...
CROSSFIT SOLENTS 1 YEAR ANNIVERSAY WOD!!!!!!!
THANKS TO YOU ALL FOR MAKING THIS HAPPEN - WHAT AN AMAZING CROSSFIT SOLENT COMMUNITY!!!!!
Warm Up: 400m Run + Mobility
Strength: Work up to 65% 1rm...
