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Components
5 1-arm KB Sit-up + 5 ...
Renegade Row
3 Point Plank
Metcon
Settings
Location
(All)
EGO CrossFit
Program
Team WOD
WOD
WOD Green
Date
WOD
Onsdag 181121 - EGO CrossFit
Class
(All)
WOD
WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
WOD
Onsdag 181121
Strength
A1: 5 1-arm KB Sit-up + 5 single arm KB Z-press (3-5 sets x 1 complex)
Kettlebell complex, 5 1-arm KB Sit-up @2112 + 5 single arm KB Z-press
A2: Renegade Row (3-5 sets x 10-16 alt. reps)
Perform 1 Pushup before each rep row.
A3: 3 Point Plank (3-5 sets x 20-30 sec/leg)
(Plate on back)
B: Metcon (Weight)
EMOM x 12 min:
1. 4-6 längder Double Kettlebell Front Rack Walk
2. Max reps strict TTB/Knees to elbows (unbroken)
3. 20-30 sec Wall climbs
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Whiteboard:
Wednesday, 2018, November 21
Leaderboard
Men's 5 1-arm KB Sit-up + 5 ...
No male leaders to show...
Women's 5 1-arm KB Sit-up + 5 ...
No female leaders to show...
Male Athletes
1
Tomas
Emanuelz
WOD
4 x 1 @ 12 kg
2
Per
Felländer
WOD
3 x 5 @ 12 kg
Female Athletes
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