14 Oct WOD 15th October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Prog. Session 6 - Starting Weight + 15kg Accessory Work: 4x 10 x Paralette Push Ups 5 - 8 x Strict Pull Ups 10 x...
Author: Duncan
12 Oct SOLENT SERIES INDIVIDUAL EVENT 13TH/14TH OCTOBER
SOLENT SERIES INDY EVENT HELD AT THE BOX!!! COME DOWN AND SUPPORT OUR ATHLETES GO HEAD TO HEAD WITH LOCAL ATHLETES!!!!...
11 Oct WOD 12th October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep squat program Session 6. Starting Weight + 12.5kg IT'S GETTING SERIOUS NOW!!!!! Accessory Work 10 Min EMOM - 10 x Heavy Russian Swings...
10 Oct WOD 11th October 2018
Warm Up: Coaches Warm Up Skill: Ring Muscle Up Drills Skill WOD 15min EMOM 1 - 3 - 5 Ring MU 2 - 12 x DB Thrusters @ 22.5/15 3 - 25ft HSW OR 50ft Bear...
10 Oct WOD 10th October 2018
Warm Up: Coaches Warm Up Mobility + body Maintenance Work Capacity: 24 min EMOM 1 - :40 sec AB 2 - 10 x DB Box Step Ups 3 - 10 x ( 5each side) Off...
08 Oct WOD 9th October 2018
TEAM TUESDAY Warm Up: Coaches Warm Up SKill: HSPU Partner WOD - TEAM SERIES 2RFT 100 cal Row - switch every 25 cals 50 x HSPU...
07 Oct WOD 8th October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Program Session 5 - starting weight plus 10kg Accessory Work 3x 4 x Lengths Heavy Carries - Dballs/ Sandbags 8 x Stiff Leg Deadlifts 8 x...
05 Oct WOD 6th October 2018
TEAM WOD SATURDAY Warm Up: Coaches Warm Up Team of 3 For Time 3km Row 150 x burpees Over Rower 150 x Wallballs...
04 Oct WOD 5th October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Program Session 4 - Starting weight Plus 7.5kg Work Capacity: For Time 400m Run 30 x KB Swings @ 24/16 400m run 20 x DB Hang...
03 Oct WOD 4th October 2018
Warm Up: Coaches Warm Up Work Capacity: Conditioning 24 min EMOM 1 - :40 sec Row 2 - :40 sec shuttles - width of Box 3 - :40sec Bike 4 - :40sec Double Unders ...