WOD 11 April 2014

11 Apr

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Level 2

Dips
Less than 5: 7 x negative, 90 sec rest
Between 5-10: 5-5-5-5-5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then find weighted 3RM

Handstand holds – wall/freestanding practice for 10 minutes

7 rounds for time:
7 dumbbell push press (15/10kg)
7 burpees
7 push ups
7 pull ups

Level 3

Weighted dips 3RM

Handstands – hold against the wall and accumulate 3 minutes – every time you break perform 20 hollow rocks

7 rounds for time:
7 dumbbell push press (20/15kg)
7 burpees
7 push ups
7 pull ups

Links & News

The 10 types of coaches and how to spot them.

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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