Daily Archives: 17 november, 2020

Onsdag 201118

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1.
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Mini Release Handstand x 10 reps
*Any break of contact with the floor is acceptable. Keep the back leg up and in a straight line with the hips and shoulders (don’t let the back leg touch the ground).
Interval 2 – Piked Wall Handstand Hold x 15-30 seconds
*Stop if you become fatigued to allow for adequate rest time.

Option 2 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 8 reps
Interval 2 – Cartwheel from Handstand on Wall practice x 40 seconds

A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps or Handstand Marching with Feet on Box

A3. For 60 sec, perform one set of:
Donkey Kicks x 20 reps

Metcon

B: 201118 (AMRAP – Rounds and Reps)

3 Rounds of:

AMRAP x 5 min:

15 sec Handstand hold

10 alt. cross body V-ups

5 Renegade Rows

Rest 2 min