WOD 10 September 2013

10 Sep

photo (11)Level 2

Overhead squat 5-5-5-5-5-5

Plank holds (one armed) 3 x 10s each side

Hollow body – partner drills

12 minute as many rounds as possible of:
3 power snatches (80%)
6 knees-to-elbow
9 wall ball (9/7kg)

Level 3

Overhead squat 3-3-3-3-3 (32X1)

Plank holds (one armed) 3 x 20s each side

Hollow body – partner drills

12 minute as many rounds as possible of:
3 power snatches (80%)
6 knees-to-elbow
9 wall ball (9/7kg)

Links & News by Armando

Sleven athletes, are you able to keep all your numbers in your head? If not I recommend the MyWOD app (for iPhone or Android). It is the one I use – if you use others that you think are better or worth checking out then please post to comments and let everyone else know.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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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