WOD 20 April 2014

20 Apr

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Level 2

Dips
Less than 5: 5 negatives with 90 sec rest in between each rep, then 3 x 5 assisted dips
Between 5-10: 5-5-5-5-5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then 5-5-5 with weight, 90 sec rest

Handstand push up technique and drills

Complete 15-12-9-6 for time:
Ring row
Handstand push up
V-up

Level 3

Weighted dip – 15 minutes to work up to a heavy 5

Every minute on the minute for 10 minutes complete:
Odd: 150m run (or 200m row)
Even: 3-5 squat snatches (70% of 1RM)

Rest 10 minutes

Complete 12-9-6 for time:
Bar muscle up
Handstand push up

Links & News

Higher cholesterol linked with improved immunity.

Fitness tips from Jason Khalipa.

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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