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Måndag 141020

Måndag 141020

Hej!

Aktuellt vecka 43:

Pink Ribbon WOD på lördag! Vi kör passet senare än vanligt p.g.a. utbildning, så välkomna 11:15! Ego skänker 100 kr till Rosa Bandet för varje deltagare som är rosaklädd!

Egokonvent på lördag! Ni som har medlemskap på alla anläggningar; boka pass och föreläsning och kom till Ego Storgatan!

– Denna vecka ska vara hård! Se inlägget om grovplaneringen! Känslan ska befinna sig någonstans runt 16-19 på borgskalan!

– Jobba på med rörligheten varje dag!

– Utomhuslöpningen byts ut mot något annat likvärdigt vid dåligt väder, men vi har som ambition att springa så länge det går! Ta med överdragskläder!

  • Se till att avboka dig från pass i tid! 
  • Dra alltid ditt kort när du kommer till boxen! 
  • Plocka undan/städa efter dig! (Utrustning, magnesium, vattenpölar, skräp etc.)
  • Ta hand om vår fina utrustning! (Om någonting ändå går sönder säg till en instruktör direkt) 

Ha en härlig vecka!

Vi syns i boxen!

/Helena

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

8x 30 sec on : 30 sec off, alternating
Odd – Chin up Hold
Even – Handstand Hold (facing the wall)

Metcon

141020 (Time)

5 RFT:
10 TTB
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg

Core

Ring Extensions
2×10 Alt. arms (pause 1-2 seconds at extension)
2×5 Double arms (pause 1-2 seconds at extension)

EGO CrossFit – WOD Green

Weightlifting Green

Shoulder Press (5 x 5 @4020 tempo)

Metcon Green

141020 Green (Time)

5 RFT:
10 V-ups
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg


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