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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
5×6
-floor press
@3131
heavier then last week
90“ rest
metcon
8x 60“ on / 30“ off
-10 strict press / push press
-amrap burpees
ENDURANCE
4 rounds
4′ amrap
-10 V-ups
-10 weighted lunges
-10 plank to push ups
90“ rest
4′ amrap
-5 burpees
-10 squats
-20 russian twists
90“ rest
WOD
strength
5×8
-hip thrusts
2“ pause at the top position
heavier then last week
90“ rest
metcon
12′ amrap:
-10 goblet squats
-8 one arm swings left
-10 ground to overhead
-8 one arm swings left
WOD
gymnastic strength
12x 35“ on/ 15“ off
1st – strict toes to bar
2nd – wall facing handstand hold
metcon
5 rounds for time:
-1 small round run
-10 devils press
-15 sit ups
ENDURANCE
40′ amrap
-1 round run
-20 push ups
-20 plate ground to overhead
-20 air squats
-20 sit ups
WOD
strength
5×6
-front squats
3“ pause in the bottom position
heavier then last week
90“ rest
metcon
15′ emom:
1st – 15 wallball shots
2nd -8 pull ups
3rd – 12 burpees
ENDURANCE
40′ emom
1st – 12-15 burpess
2nd – 12-15 ring rows
3rd – 12-15 strict press
4th – 12-15 wallball shots
5th – 12-15 kb american swings
WOD
Endurance Friday
3 rounds of:
3′ amrap
-10 jumping lunges
-10 kb american swiings
-10 sit ups
1′ rest
3′ amrap
-10 ring rows
-10 ground to overhead
-10 v-ups
1′ rest
3′ amrap
-10 burpees
30 russian twists
-10 goblet squats
1′ rest
SATURDAY MADNESS
WOD
30′ amrap
in teams of 2 – only one is working
-1 round run together
-60 goblet squats
-30 down ups
-60 kb russian swings
-30 burpees
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
