Workouts | KW11 2019 | Viertel Zwei

„Nothing you wear is more important than your smile.“ – Connie Stevens

 

Montag

11/03/2019

wod
metcon
3 rounds each station 90“:
1st – 1′ ed work moderate pace
2nd – 10 thrusters + 7 ring rows
3rd – 1′ ed work moderate pace
4th – 10 overhead squats + 7 ring rows
no additional rest;

ed work = run/rope skipping or erg //
weight for the squats that you could do 20 reps unbroken

assistance
3 x 5 standing L’s
slowly!

basic strength & technique
modul IV – gymnastics

endurance
35′ emom:
1st – 10 burpees
2nd – 50 double unders / 80 single unders
3rd – 20 wallball shots
4th – 20 push ups
5th – 20 hollow rocks

Dienstag

12/03/2019

wod
metcon
2 rounds each exercise 2′ amrap:
-toes to bar
-power cleans 45/70kg
-bar facing burpees
30“ rest between exercises

basic strength & technique
modul V – kettlebells

endurance
for time:
50-40-30-20-10
-plate ground to overhead
-overhead lunges
-russian twists
-weighted box step overs

Mittwoch

13/03/2019

wod
strength
4×8 front squats
90“ rest

metcon
3 rounds of:
-1′ handstand hold
-2′ max reps wall balls
1′ rest between the rounds

basic strength & technique
modul I – squats

Donnerstag

14/03/2019

wod
metcon
2 rounds for time:
-50 box steps
-40 pull ups
-30 db snatches

assistance
3 rounds of:
-30“ l-hang
-30“ planch lean
-30“ arch hold
20“ rest between the exercises

basic strength & technique
modul II – presses

Freitag

15/03/2019

wod
strength
3 rounds of:
-5-8 strict handstand push ups
-7-10 strict (weighted) pull ups
120“ rest bewteen the rounds

metcon
3 rounds of:
-100 double unders
-20 kb swings 20/24kg
-15 burpees
time cap 12′

basic strength & technique
modul III – basic lifts

Samstag

16/03/2019

wod
metcon
teams of 2 – for time:
-200 cal erg
-100 partner wbs
-80 power snatches
-60 toes to bar
-40 deadlifts
-20 v-ups

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

Sonntag

17/03/2019

wod
strength
12′ emom:
-4 deadlifts
if you did this last week add around 2,5% weight

metcon
15′ amrap:
-chest to bar pull ups
emom 5 burpees

endurance
35′ emom:
1st – 10 burpees
2nd – 50 double unders / 80 single unders
3rd – 20 wallball shots
4th – 20 push ups
5th – 20 hollow rocks