Daily Archives: 3 februari, 2015

Onsdag 150204

EGO CrossFit – WOD

View Public Whiteboard

A1: Good Mornings (3 sets x 6-8 reps, rest 60 sec)

A2: Wall slides (4 x 5 reps, rest 90 sec)

Metcon

150204 (Time)

For time:
10 Wall ball shots 9/6 kg
1 Ring Dip
9 Wall ball shots 9/6 kg
2 Ring Dips
8 Wall ball shots 9/6 kg
3 Ring Dips

1 Wall ball shot 9/6 kg
10 Ring Dips

EGO CrossFit – WOD Green

Weightlifting Green

Front Squat (4-5 reps EMOM x 8)

Metcon Green

150204 Green (Time)

For time:
10 Wall ball shots 9/6 kg
1 Strict Pushup
9 Wall ball shots 9/6 kg
2 Strict Pushups
8 Wall ball shots 9/6 kg
3 Strict Pushups

1 Wall ball shot 9/6 kg
10 Strict Pushups