Daily Archives: 24 november, 2020

Onsdag 201125

EGO CrossFit – WOD

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Handstand Walk Progressions –

A1. For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps

A2.
Option 1 –
EMOM for 4 min (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps (hands turned out to the sides)

Option 2 –
EMOM for 4 min (4 sets) of:
Wall-Facing Handstand Marching x 30 reps (hands turned out to the sides)

Option 3 –
EMOM for 4 min (4 sets) of:
Handstand Walk x 1-3 meters

A3.
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds

A4. Every 2 min, for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 15 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 60 seconds

Handstand

Metcon

B: 201125 (AMRAP – Reps)

AMRAP x 4 min:

Manmakers

Rest 2 min

AMRAP x 4 min:

Devils Press

Rest 2 min

AMRAP x 4 min:

DB Deadlift Burpees

Buy in every 4 min: 20 sec Handstand Hold