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Fischerstiege 9
1010 Wien
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
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WOD
AB BURNER
5 rounds of
-20 pike ups
-20 hollow rocks
-20 deadbugs
90“ rest
then
200 russian twists
finisher
accumulate 3′ plank
WOD
strength
4 rounds of 40“ work/20“ rest
-bulgarian split squats left
-bulgarian split squats right
-sliding hamstring curls
-glute bridge hold
metcon
for time:
-100 alternating snatches with db/kb/waterbottle
emom 5/5 one arm overhead squats
-start with overhead squats
WOD
metcon
for time:
-21 burpees
-1 round of „“DT”
-18 Burpees
-1 round of „“DT”
-15 Burpees
-1 round of „“DT”
-12 Burpees
-1 round of „“DT”
at minute 10:
for time:
-21 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
18 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
15 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
12 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
„DT“: 12 deadlift + 9 hang power clean + 6 shouder to overhead
– use a kettlebell, dumbbell, barbell or odd object
finisher
6 rounds
-30“ push ups
-20“ high plank
-10“ rest
WOD
SHOULDER BURNER
4 rounds of
-30“ isometric curl 30“ rest
-30“ isometric chair dip 30“ rest
-1′ gymnastic swim
6 rounds for time
-12 push ups
-16 chair dips
-18 reverse flys (dbs etc,) or banded pull aparts
WOD
strength
8 rounds of 40“ work/20“ rest
-wall facing handstand hold
-40“ back lying to hollow
buy in: 200 double unders/200 jumping jacks
15′ amrap
-10 push ups
-12 weighted box steps
-15 sit ups
buy out: 200 double unders/200 jumping jacks
WOD
strength
4 rounds of 40“ work/20“ rest
-kroc rows left
-kroc rows right
-band pull aparts/reverse flys
-Lying WI
metcon
8 rounds of 90“ work/30“rest
buy in each round
-8 one arm devils press
then amrap thruster
WOD
LEG BURNER
5 rounds of
-30 one arm overhead lunges
-20 quad lean backs
-10 squat jumps
then
100 bulgarian split squats
WOD
gymnastic strength
4 rounds of 40“ work/20“ rest
-pinch grip hold (dbs, plates, backpack etc.)
-weighed hollow hold
-planche lean (feet on the ground 🙂 )
metcon
7′ amrap:
2-4-6-8-10…
-handstand push ups/dips/planche push ups
-10 burpees over dbs/kbs etc.
1′ rest
7′ amrap
2-4-6-8-10…
-pull ups/door rows/bent over rows
-8 burpees over dbs/kbs etc.
1′ rest
7′ amrap
-10 deadlifts (db/kb/bb/odd object)
-6 burpees over dbs/kbs etc.
REST DAY
Fischerstiege 9
1010 Wien
© CROSSFIT TOWN WALL 2019
IMPRESSUM | DATENSCHUTZ
Fischerstiege 9, 1010 Wien
