Daily Archives: 17 maj, 2016

Onsdag 160518

EGO CrossFit – WOD

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Gymnastics

Every 2 min, for 18 min:

Min 1-2, 7-8 & 13-14:
Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Min 3-4, 9-10 & 15-16:
Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Min 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @3111

Metcon

160518 (5 Rounds for time)

Every 4 min, for 20 min (5 sets):
Run 400 m
40 DU:s
20 Pushups

EGO CrossFit – WOD Green

Gymnastics Green

Every 2 min, for 18 min:

Min 1-2, 7-8 & 13-14:
Supine Ring Row x 10 reps @2111

Min 3-4, 9-10 & 15-16:
Nose-to-Wall Handstand Hold x 45-60 seconds

Min 5-6, 11-12 & 17-18:
Hollow Rocks or Holds x 45-60 seconds

Metcon Green

160518 Green (Time)

5 RFT:
Run 400 m
20 Jumping Lunges
10 Pushups