WOD – Wednesday 11/03/15
A. Push press
3-3-3-3-3-3 (75-85% of 1RM)
B. 3 rounds
400m
15x KB Swings 24/16
15 Toes 2 Bar
WOD – Tuesday 10/03/15
A.
Back squat
3-3-3-3-3-3 (75%-85% of 1RM)
B.
“Elizabeth” (Squat clean version)
21-15-9
Cleans
Ring Dips
WOD – Monday 09/03/15
OPENS 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds […]
Up coming News
Hope everyone has enjoyed their rest day and are getting ready to hit 15.2 again tomorrow. In the mean time we have some exciting changes to announce for SCUK.
Firstly, we will be saying farewell to coach Tom ‘BP’ Parker next month. BP will be moving to Reading as head coach at their new box. BP […]
WOD – Friday 06/03/15
A.
5×3 Shoulder press
(70-80%o 1RM)
B. Opens 15.2 Prep or skill to work on
???
WOD – Thursday 05/02/15
15 minute amrap (quality of movement not for speed)
6 tuck crunches
12s hollow rock hold
1 rope climb
10 ab roll outs
2 wall walks
B.
For time
1k Row
50 Wall Balls 9/7
SCUK meets SALISBURY RUGBY CLUB
last night saw the first of hopefully many sessions at SCUK for the salisbury rugby club senior players. The players were coached through a conditioning session specific for rugby to help them raise there fitness levels for what is going to be an exciting few months as they are working towards promotion and possibly a […]
WOD – Wednesday 04/02/15
A.
Build up to a heavy spilt jerk
(from the rack)
B.
14 min EMOM
5-7 strict pull ups
5-7 strict ring dips
Mobility- cool down
WOD – Tuesday 03/02/15
Strength
3×5 back squats
Conditioning:
In pairs:
5 min AMRAP
as a relay:
A.
10 overhead squats 42.5/30
200m run
Rest 1 min
B.
5 min Amrap
10 bar over burpees
10 thrusters 42.5/30
Rest 1 minute
C.
5 min Amrap
30 double unders
10 KB swings 24/32kg.
*section A is the only relay, section B, C you work together.
WOD – Monday 02/03/15
Opens 15.1
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, […]