Category: WOD:s

EGO CrossFit – WOD

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Gymnastics

Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.

EMOM, for 6 min (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)
Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)

B: 210927 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

3 Handstand Push-Ups or DB Z-presses

5 Burpees

7 Box Jump Overs

Fredag 210924

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

B: 210924 (Time)

For time:

Buy in: 60 sec Handstand Hold

Then 2 Rounds:

400 m Run

40 Kettlebell Swings

200 m Run

20 Burpee Box Jump Overs

100 m Run

10 Push-Ups

Buy out: 60 sec Plank Hold

EGO CrossFit – WOD

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Strength

A1: Deadlift (4 sets x 6-8 reps @3131, rest 45 sec)

A2: Half Kneeling Dumbbell Press (4 sets x 4-5 reps/knee @20X2, rest 45 sec)

total 8-10 reps per set

Metcon

C: 210923 (Time)

AMRAP x 15 min:

12 Deadlifts

9 Hang Power Clean

6 STOH

48 Double-Unders

Onsdag 210922

EGO CrossFit – WOD

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A1: Split squats (4 sets x 8-10 reps/leg @2110, rest 45 sec )

Back rack. (rear foot on 4-6″ plates)

A2: Strict pullups (4 sets x 8-10 reps @2011, rest 45 sec )

B: 210922 (3 Rounds for time)

3 Rounds for time:

13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run

7 Renegade Rows

13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run

7 Single Arm Dumbbell Power Clean & Jerk R

7 Single Arm Dumbbell Power Clean & Jerk L

13/10 Cal Row/Ski Erg or 9/7 Cal Assault Bike or 200/150 m Run

Rest walk 2 min between rounds

EGO CrossFit – WOD

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WOD Team

210920 (Time)

2&2, For time:

160 Wall ball shots

120 Cal Row/Ski Erg or 84 Cal Assault Bike

80 Toes to bar (Feet over hip)

40 Double DB Hang Clean & Press

400 m Run (Together)

80 Wall ball shots

60 Cal Row/Ski Erg or 42 Cal Assault Bike

40 Toes to bar (Feet over hip)

20 Double DB Hang Clean & Press

Fredag 210917

EGO CrossFit – WOD

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WOD Team

210917 (AMRAP – Rounds and Reps)

2&2, AMRAP x 20 min:

8 Single DB Power Cleans (4/arm)

8 Single DB Box Step Overs

200 m Run

(Gör varannan övning)

Torsdag 210916

EGO CrossFit – WOD

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A1: Snatch Grip Deadlift (4 sets x 6-8 reps @3131, rest 60 sec (3 pauses))

A2: Dumbbell/Kettlebell Z-Press (4 sets x 8-10 reps @3021, rest 60 sec)

B: 210916 (Time)

For Time:

50 Wall ball Shots

40 Box Jumps

30 Lateral Barbell Burpees

20 Power Snatches

800/640 m Row/Ski Erg or 48/32 cal Assault bike