Workouts | KW09 2019 | Viertel Zwei

„Im very much down to earth. Just not this earth.“ Karl Lagerfeld

Montag

25/02/2019

wod
metcon
8×20“/10“ each exercise:
-kb swings 24/32kg
-mountain climbers
-push presses 20/30kg
-ring rows
-v-ups

assistance
3×10 wall angels

basic strength & technique
modul II
 – presses

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-push ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-v-ups
-kb russian swings

Dienstag

26/02/2019

wod
skillwork
power snatch

metcon
for reps:
3 rounds of 5′ amrap
-10 lateral burpees
-15 power snatches
2′ rest between rounds

try to increase weigth every round

basic strength & technique
modul III – basic lifts

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-100 hollow rocks
-100 jumping jacks
-50 push ups
-100 sit ups
-50 burpees

Mittwoch

27/02/2019

wod
skillwork
handstand walk

metcon
4 rounds for time:
-30 double unders
-1l handstand walk
-16 db snatches

basic strength & technique
modul IV – gymnastics

Donnerstag

28/02/2019

wod
strength
12′ emom:
-4 shoulder to ovhd

metcon
3 rounds for time:
-20 push ups
-20 burpees
1′ rest

basic strength & technique
modul V – kettlebells

Freitag

01/03/2019

wod
metcon
20′ amrap:
-30 overhead squats
-30 box steps
-30 toes to bar
-21/30 cal erg or 13 legths run

basic strength & technique
modul I – squats

Samstag

02/03/2019

wod
metcon
for time:
-100 wallball shots
-80 one arm db overhead walking lunges
-60 one arm db ground to overhead
-40 burpees
-20 devils press

CrossFit Open 2019
keine WOD’s am Nachmittag!
Come Together bei unseren Freunden von
Triller CrossFit
Trillergasse 4/21A – 1210 Wien

Sonntag

03/03/2019

wod
metcon
teams of 2 – for time:
buy in – 100 cal row/bike
then 4 rounds
-20 synchro burpee box jumps
-40 pull ups
cash out – 100 cal row/bike

during the row/bike and pull ups -only one working

endurance
for reps:
20′ amrap
3-6-9-12…
-wallball shots
-ring rows
-push ups
2′ rest
then
20′ amrap
3-6-9-12…
-burpees
-v-ups
-kb russian swings