Category: WOD:s

Tisdag 211019

EGO CrossFit – WOD

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Benchmark-Tuesday

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

EGO CrossFit – WOD

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A: Snatch Balance (5 sets x 3 reps)

B: Hang Power Snatch (5 sets x 3 reps)

B: 211014 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

7+7 DB Power Snatches

7 DB Box Step Overs

On min 0,2,4,6,8,10,12:

20 Mountain-Climbers

Onsdag 211013

EGO CrossFit – WOD

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A1: Bulgarian split squats (5 sets x 8 reps/leg, rest 45 sec )

(Increase load from last week)

A2: Supinated Strict Pull-Ups (5 sets x max reps, rest 45 sec )

B: Metcon (Weight)

4 rounds:

16 DB Front rack Curtsey Squats (alt)

16 Gorilla Row

C: Metcon (No Measure)

4 rounds:

8-10 reps/side of Banded Single Leg RDL

8-10 DB Skull crusher

12 Dead bug

Tisdag 211012

EGO CrossFit – WOD

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Benchmark-Tuesday

1981 (Time)

2&2 for time:

Buy in:

1200 m Row/Ski Erg/Assault Bike

Then 2 Rounds of:

130 Wall ball shots

130 Air Squats

130 Double-unders

Buy out:

1 synchronized Wall Climb

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. For time, perform one set of:

Hand Plank Shoulder Taps x 30 reps

A2.

Option 1 –

EMOM for 4 min (2 sets) of:

Interval 1 – Handstand Marching with Feet on Box x 30 sec (hands turned out to the sides)

Option 2 –

EMOM for 4 min (4 sets) of:

Wall-Facing Handstand Marching x 30 sec (hands turned out to the sides)

Option 3 –

EMOM for 4 min (4 sets) of:

Handstand Walk x 1-3 meters

A3.

Every 30 sec, for 3 min (2 sets) of:

Interval 1 – Donkey Kick x 6-10 reps

*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.

Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps

Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds

211011 (Time)

For time:

Buy in: 30 sec Wall Sit

Then:

10-20-30-40-50 reps:

Kettlebell Swings

After each set KBS:

10 Box Jump Overs

Buy out: 30 sec Plank Hold

Fredag 211008

EGO CrossFit – WOD

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Gymnastics

A1. EMOM x 4 min: (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 45 seconds effort

A2.
EMOM x 4 min: (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Reverse Snow Angels x 15 reps @ 1010

B: 211008 (Time)

5 Rounds of:

50 Double-Unders

12 Kettlebell swings

12 Goblet squats

Time cap: 13 min