WOD 9 October 2014

09 Oct

photo 2 (21)Level 2

Front squat – 12 minutes to work up to a heavy 3

Hollow hold + arch hold – 5 x 25 sec + 25 sec, 60 sec rest

Complete for time (18 min cut off):
100 dumbbell burpees (2 x 10/5kg)
Every minute on the minute perform 5/3 pull ups OR 5 ring rows
Workout starts with burpees not pull ups

Level 3

Front squat – 12 minutes to work up to a heavy 3

Hollow hold + arch hold – 5 x 25 sec + 25 sec, 60 sec rest

Complete for time (18 min cut off):
100 dumbbell burpees (2 x 15/10kg)
Every minute on the minute perform 5/3 pull ups OR 5 ring rows
Workout starts with burpees not pull ups

Links & News

Squeezing the hips for thrusters.

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.

X

Pin It on Pinterest

X