WORKOUT OF
THE DAY | Kw 03

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
10 rounds:
-5 v-ups
-5 leg raises
-5 tuck-ups
-5 sit ups
20“ rest between rounds

10 rounds – 20“ on / 10“ off:
-alternating heel touches

WOD
strength
5 supersets:
-10/10 pistols @20X1
-20 jumping lunges
90“ rest between rounds

metcon
21-15-9-15-21
-thrusters
-push ups
30 double under between rounds
3′ rest
21-15-9-15-21
-thrusters
-down ups
30 double under between rounds

DIENSTAG

WOD
strength
12′ emom
even: 5-8 strict handstand push ups
odd: 40“ max rep bent over reverse flies

metcon
3 rounds of 5′ amrap:
-12 plank to push up
-12 alternating snatches
-12 burpees
-12 alternating snatches

2′ rest between rounds

finisher
100 sit ups for time

MITTWOCH

SHOULDER BURNER
for time:
-10 wall walks
-20 pike push up
-30 chair dips
-40 hand release push up
-50 water bottle bent over reverse flies
-60 water bottle biceps curls

WOD
strength
5 rounds:
-30“ one leg plank left
-15 one leg romanian deadlift left
-30“ one leg plank right
-15 one leg romanian deadlift right
60“ rest between rounds

metcon
20′ amrap:
buy in: 50 burpees over obstacle
into
4-6-8-10-12-…
-ground to overhead
-overhead lunges

DONNERSTAG

WOD
metcon
10′ emom:
even: 15 burpees
odd: 20 v-ups
2′ rest
10′ emom:
even: 30 air squats
odd: 50 russian twists
2′ rest
10′ emom:
even: 7/7 hang clean & jerk
odd: 16 alternating weighted step ups
2′ rest
10′ emom:
even: 50 double unders
odd: 50 mountain climbers

FREITAG

LEG BURNER
5 rounds for time:
-20 goblet squats
-20 jumping lunges
1′ rest
then
50 sliding hamstring curls

SAMSTAG

WOD
strength

4 rounds:
-10 split stance strict press left
-20 split stance bent over row left
-10 split stance strict press right
-20 split stance bent over row right

metcon
8′ amrap:
-6 alternating hang cluster
-6/6 push presses
-12 goblet squats

3′ rest

8′ amrap:
-6 alternating hang squat snatch
-6/6 push presses
-6/6 overhead squats

SONNTAG

REST DAY

CrossFit Viertel Zwei

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