WOD 26 September 2014

26 Sep

photo 5 (4)Level 2

Weighted dips – 10 minutes to find a heavy 8
or
Dips (negatives) 5 x 1 with 90 sec rest, then max effort partner assisted dips

Hollow hold + arch hold 5 x 20 sec + 20 sec (30 sec rest)

“Cindy” – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Level 3

Weighted dips – 10 minutes to find a heavy 8

Hollow hold + arch hold 5 x 30 sec + 30 sec (30 sec rest)

“Cindy” – as many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats

Links & News

Seven markers of a solid strength programme.

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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