WORKOUT OF
THE DAY | Kw 15

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
Tabata 1: bear crawl shoulder taps
Tabata 2: toe touches
Tabata 3: side plank hip raises
Tabata 4: alternating heel touches

WOD
strength
4 rounds:
-10 single arm sitting strict presses right
-10 handrelease push ups
-10 single arm sitting strict presses left
-10 handrelease push ups

metcon
16-12-8
-alternating hang squat snatch
-burpees
into
16-12-8
-thrusters
-burpees
into
16-12-8
-one arm overhead lunges
-burpees

ENDURANCE
10 rounds for time:
-10 burpees
-30 mountain climbers
into
10 rounds:
-10 air squats
-30 russian twists
into
-10 rounds:
-10 push ups
-30 lateral jumps

DIENSTAG

WOD
strength
10′ emom – 40“ on / 20“ off:
even: weighted good morning hold
odd: hollow hold

metcon
5′ amrap:
-30 jumping lunges
-20 sit ups
-10 clapping push ups

1′ rest

repeat 2 more times

MITTWOCH

SHOULDER BURNER
Crossfit Open – 21.1
1-3-6-9-15-21
wall walks
10-30-60-90-150-210
double unders

15′ timecap

WOD
for time:
buy in: 80 down ups
into
8 rounds:
-5 handstand push ups
-30 double unders

1′ rest

buy in: 60 down ups
into
6 rounds:
-15 ground to overhead
-30 double unders

1′ rest

buy in: 40 down ups
into
4 rounds:
-20 goblet squats
-30 double unders

DONNERSTAG

WOD
strength
4 rounds:
-8 pistols + 10 reveres lunges right
-8 pistols + 10 reveres lunges left

60“ rest between rounds

*use additional weigth to make it harder

metcon
death by one arm devil press (start with 4 reps)

when you are out take 2′ rest. than do the accomplished reps of your last death by round as fast as possible

ENDURANCE
10′ emom:
even: 18 step ups
odd: 18 sit ups
1′ rest
10′ emom:
even: 16 lunges
odd: 16 tuck ups
1′ rest
10′ emom:
even: 14 pistols
odd: 14 v ups

FREITAG

Leg Burner
16′ emom – 50“ on / 10“ off:
1st: jumping lunges
2nd: alternating wallsit leg raises
3rd: squat jumps
4th: rest

SAMSTAG

WOD
strength

5 rounds:
-12/12 one arm bent over rows @20X1
-6 sliding pike ups

metcon
for time:
10-9-8-7-6-5-4-3-2-1
-broomstick/empty barbell hangsquat snatches

40 lateral jumps between rounds

SONNTAG

REST DAY

CrossFit Viertel Zwei

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