Daily Archives: 2 december, 2014

Onsdag 141203

EGO CrossFit – WOD

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A1: Walking lunges with barbell OH (4 sets x 6-8 reps, rest 90 sec)

Walking lunges with barbell OH

A2: Armgång (4 sets x 1)

1 armgång i chinsräcke eller Monkey bar, rest 90 sec

Metcon

B: 141203 (AMRAP – Reps)

5 Rounds:
30 sec AMRAP Russian KBS
(Rest 30 sec)
30 sec Row for cals
(Rest 30 sec)

C: 141203-2 (AMRAP – Reps)

5 Rounds:
30 sec AMRAP Strict Pushups
(Rest 30 sec)
30 sec AMRAP Strict Pullups
(Rest 30 sec)

Weightlifting Green

Deadlift (5 x 5)

Metcon Green

141203 (AMRAP – Reps)

5 Rounds:
30 sec AMRAP Russian KBS
(Rest 30 sec)
30 sec Row for cals
(Rest 30 sec)

141203-2 (AMRAP – Reps)

5 Rounds:
30 sec AMRAP Strict Pushups
(Rest 30 sec)
30 sec AMRAP Strict Pullups
(Rest 30 sec)