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Fischerstiege 9
1010 Wien
E: info@crossfittownwall.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 1 36 16 800
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
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WOD
strength
unilateral week 1/4
4 rounds of:
-10/10 alternating db/kb strict press
-10 pull ups
60“ rest
metcon
for time:
10-8-6-4-2
-weighted box step ups
-10 db snatches
-10 plate sit ups
ENDURANCE
30′ emom:
1st – 15 goblet squats
2nd – 12 hand release push ups
3rd – 20 v-ups
4th – 10 pull ups
5th -10 burpee box jumps
WOD
strength
unilateral week 1/4
4 rounds of:
-10/10 bulgarian split squats
-30“/30“ side plank raises
60“ rest
metcon
12′ emom:
1st – 18 kb american swings
2nd – 15 hand release push ups
3rd – 12 lat. burpees over kb
WOD
strength
gymnastic strength week 1/4
4 rounds of:
-30“ ring row top position hold
-30“ wallfacing handstand hold
90“ rest
metcon
5 rounds for time:
-8 one arm devils press + ovhd lunge
-8/8 one arm no push up renegade row
-8 goblet squats
ENDURANCE
5 rounds of
-25 wallball shots
-20 down ups
-15 strict press
into
5 rounds of
-25 kb russian swings
-20 abmat sit ups
-15 weighted lunges
WOD
strength
unilateral week 1/4
3 rounds of:
-10 one leg deadlifts r.
-5 one leg box/plate jumps r.
-10 one leg deadlifts l.
-5 one leg box/plate jumps l.
60“ rest
metcon
4x 2′ on/1′ off:
-12 ground to overhead
-14 jumping lunges
amrap plate burpees
ENDURANCE
30′ amrap:
-1 small round run
-30 russian twists
-10 plate thruster
-10 plate sit ups
-10 plate ground to overhead
-5 plate burpees
WOD
Endurance Friday
5 rounds for time:
-25/35 cal ergo
-4 lengths farmers walk
-10 pull ups
-15 burpees
SATURDAY MADNESS
TEAM WOD
teams of 2 – only one is working
for time:
buy in – 1 big round run
5 rounds of:
-20 weighted lunges
-20 russian swings
-20 burpees
then
1 small round tun
then
5 rounds of:
-20 cal ergo
-20 air squats
-20 strict press presses
buy out – 1 big round run
Fischerstiege 9
1010 Wien
E: info@crossfittownwall.com
Telefonzeiten Mo – So von 09:00-19:00 Uhr
T: +43 1 36 16 800
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
Fischerstiege 9, 1010 Wien