WOD 25 September 2013

25 Sep

photo (2)Level 2

Back squat – heavy single

Plank hold with feet on medicine ball 3 x 30s
Barbell roll-outs x 20

15 dumbbell thrusters (2 x 15/10kg)
10 double-unders
12 dumbbell thrusters
20 double-unders
9 dumbbell thrusters
30 double-unders
6 dumbbell thrusters
40 double unders
3 dumbbell thrusters
50 double unders

Level 3

Back squat – heavy 5

Plank hold with feet on medicine ball 3 x 60s
Barbell roll-outs x 20

15 kettlebell thrusters (2 x 24/16kg)
10 double-unders
12 kettlebell thrusters
20 double-unders
9 kettlebell thrusters
30 double-unders
6 kettlebell thrusters
40 double unders
3 kettlebell thrusters
50 double unders

Links & News

Everyone knows what’s best for a fat person.

3 ways kettlebells make you better at sex.

You think we have you do kettlebell swings facing the wall just for safety? HA fools!

Need some more Instagram suggestions? Rachel recommends these: paleomg, Carl Paoli, Christmas Abbott, Jared Fleming… and Rachel herself… oh and puppies!

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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