Daily Archives: 20 oktober, 2015

Onsdag 151021

EGO CrossFit – WOD

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Gymnastics

Every 2 min, for 18 min: (3 sets):

A. Max Reps Muscle-Ups/Muscle Up Progression x 3-4 reps)

B. 45-60 sec of Handstand Walking/45-60 sec Nose-to-Wall Handstand Hold

C. 45 sec L-Sit Hold accumulated time

Metcon

151021 (3 Rounds for reps)

3 rounds of:
Against a 3 minute running clock, complete:
300 m Run
Wall Ball Shots x Max reps

Rest 3 min

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (4 sets x 4-6 reps @20X1, rest 45 sec)

A2: Single arm dumbbell row (4 sets x 6-8 reps each arm, rest 45 sec)

Metcon Green

151021 Green (3 Rounds for reps)

3 rounds of:
Against a 3 minute running clock, complete:
200 m Run
Wall Ball Shots x Max reps

Rest 3 min