Daily Archives: 21 april, 2020

Onsdag 200422

EGO CrossFit – WOD

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Gymnastics

Handstand Push-up Progressions

A1. For 60 seconds, perform one set of:
Headstand Practice on Wall

A2. One set of:
Back-To-Wall Handstand Hold x 30 sec

A3. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps *If you feel ANY kind of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 reps

A4. Every 10 sec, for 3 min (18 sets) of:
Strict Handstand Push-Up x 1-2 reps

A5. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps

Metcon

B: 200422 (Time)

For time:
5 rounds of:
5/arm DB/KB Row
10 Push-ups
15 Air squats

4 rounds of:
8 Handstand Push-ups
15 Kettlebell swings

3 rounds of:
15 Box jumps
15 V-ups

2 rounds of:
20 Smurf Jumping Jacks
30 Elbow Jacks

1 round of:
50 Burpees