Daily Archives: 12 januari, 2021

Onsdag 210113

EGO CrossFit – WOD

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Gymnastics

Push-Up Progressions

Every 30 sec, for 3 min, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)

Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0
*The one second at the bottom of the push-up should be supported off the floor, not laying on the floor.

Handstand Push-Up Progressions

2 sets of:
Back-To-Wall Handstand Hold x 10-30 sec
*This is a large time range to keep you safe. Please come off the wall if you become too fatigued to hold yourself up (don’t fall on your head).

10-12 sets of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.

Metcon

210113 (Time)

4 Rounds For time:

40 Double-Unders

30 Sit-Ups

20 cal Row/Ski Erg

10 Handstand Push-Ups