WOD 9 September 2013

09 Sep

photo (12)Level 2

Push press 3-3-3-3-3

Pistols – technique followed by 6 on the minute every minute for 7 minutes (scale as appropriate)

4 rounds of 3 minutes on, 2 minutes rest performing as many rounds as possible of:
10 push ups
15 kettlebell swings (24/16kg)
20 overhead walking lunges (15/10kg)

Level 3

Push press – heavy double

Pistols 10-10-10 (five on each leg per set, using single racked kettlebell)

4 rounds of 3 minutes on, 2 minutes rest performing as many rounds as possible of:
10 push ups
15 kettlebell swings (32/24kg)
20 overhead walking lunges (20/15kg)

Links & News

Over the weekend I went to the Ido Portal workshop at CrossFit P360 in Crystal Palace. It was two days all about movement covering handstand basics including hollows and wrist preparation, skin the cats, planches, pull up training, back bridges, ring work and his locomotion play. Some great ideas and clearly a man who is passionate and practices what he preaches. I’ll be looking to incorporate some of his stuff in to this week’s classes. Be warned.

Tomorrow we kick off with the early early new 6am time slot. And on Wednesday sees Aggie kick off her Olympic weightlifting class at 6.30pm.

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.

One thought on “WOD 9 September 2013

  1. I don’t see any overhead lunges on this WOD, so how come I was parading about with a plate over my head this morning while Kat “encouraged” me to keep my arms straight and make sure my knee touched the floor?

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