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© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
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WOD
strength
7′ emom
-6 front squat
metcon
20 rounds for time
-1 double db devils press
-2 double db thruster
-4 box jumps
ENDURANCE
35′ amrap:
-25 sit ups
-25 wall ball shots
-25 burpees
-25 v-ups
90“ rest
TC 45′
WOD
gymnastic strength
12′ emom
30“ on/ 30“ rest
1 – ring support hold
2 -chin up hold
3 – wall facing handstand hold
metcon
6 rounds for time
-25 kb swings
-25 air squats
finisher
tabata hollow hold
ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds
BASIC
modul V – kettlebells
WOD
strength
7′ emom
-6 deadlifts
metcon
intervals
8 rounds of
-15 wallball shots
-8 burpees
90“ rest
ENDURANCE
6 rounds for time:
-10 box jumps
-20 kb goblet squats
-30 kb swings
-40 sit ups
-50 mountain climbers
2′ rest
WOD
strength
7′ emom
-6 push press
metcon
for time:
10-9-8-7-…1
-db/kb thruster
-kipping pull ups
ENDURANCE
7 rounds
2′ amrap
-10 burpees
-10 double kb/db lunges
-10 v-ups
1′ rest
2′ amrap
-10 burpees
-10 double kb/db shoulder to overhead
-10 sit ups
1′ rest
BASIC
modul I – squats
WOD
skill
squat clean
10′ emom
-1 squat clean
metcon
12′ amrap
-6 deadlifts
-5 hang power cleans
-4 shoulder to overhead
-10 lateral burpees
WOD
Saturday Madness
WOD
strength
7′ emom
-6 strict pull ups
metcon
18′ amrap:
-15 single arm devils press
-20 abmat sit ups
-30 plank to push ups
sunday pump
4 rounds
20 bicep curls
20 banded tricep extensions
rest as short as possible
ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds
BASIC
modul II – presses
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
Fischerstiege 9, 1010 Wien
