WOD 15 May 2014

15 May

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Level 2

Back squat 5-5-5 (if you are following the strength programme, perform 3×5 at 60%)

Basics: perfect push ups. Then perform 3 x max with perfect form (to a maximum of 10 per set)

Complete 4 rounds for time (18 minute cap)
5 handstand push up
10 ring dips
15 push ups
40 double-unders

Level 3

Back squat – work up to a heavy 5 (if you are following the strength programme, perform 3×5 at 60%)

Basics: strict handstand push ups. Then perform 3 x max with perfect form and pause at the bottom (to a maximum of 5 per set)

Complete 4 rounds for time (18 minute cap):
5 handstand push up
10 ring dips
15 push ups
40 double-unders

Links & News

Seven reasons Rx’d doesn’t matter.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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