Category: WOD:s

Fredag 220701

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Rx’d work:

• 3×5-10 wall walks – chest and belly to wall

• 4xmax handstand walk

• 5×10 kick to handstand

Scaled work:

• 3×4-8 wall walks (maintain hollow position & go 45-65 degrees)

• 4×2 around the worlds off box

• 5×10 kick to handstand

220701 (Time)

3 Rounds for time:

400 m Run

50-40-30 Unbroken Wall ball shots

* Every break:

5 Burpees

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

5 sets:

3 Hang Power Cleans

2 Split Jerks

Weights:

65%+ of 1 RM C&J

220630 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Hang Power Cleans

10 AbMat Sit-ups

* EMOM = 20 Double-Unders

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

220627 (AMRAP – Rounds and Reps)

2&2, alternating full rounds, AMRAP x 40 min of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 m together.

Onsdag 220622

EGO CrossFit – WOD

View Public Whiteboard

A: Deadlift (2-2-2-ME at 89% 1RM)

B: 220622 (Weight)

Every 2 min x 10 rounds:

6 DB Romanian Deadlift

6 DB Hang Power Cleans

6 DB Thrusters

6 DB Alt. reverse lunges

6 DB Row

6 Push-Ups