WORKOUT KW36

MONTAG 31.08.2020


CROSSFIT


STRENGTH

Deadlift

7-7-7-7-7


WOD: for time

3 RNDs of

50 Double Unders

15 DB-Thrusters 20/15


3' Rest


3 RNDs of

50 Double Unders

15 C2B-Pull Ups


CF-INTERMEDIATE


STRENGTH

Deadlift

7-7-7-7-7


WOD: for time

3 RNDs of

30 Double Unders

10 DB-Thrusters 20/15


3' Rest


3 RNDs of

30 Double Unders

10 C2B-Pull Ups


DIENSTAG 01.09.2020


CROSSFIT


ENDURANCE


WOD A: for time

21-15-9

Burpees

Wall Balls 10/6


WOD B: for time

21-15-9

Box Jumps

Deadlifts 80/60


WOD C:

21-15-9

T2B

Push Press 40/25


*3' Rest betw. WODs

*cap 10'/ WOD


FINISHER: 3 RNDs of

1' Plank

20 Single Leg V-Ups

10 Russian Twists

5 Turkish Sit Ups



MITTWOCH 02.09.2020


CROSSFIT


STRENGTH A

Bent over Row

8-8-8-8


STRENGTH B: 10' E2MOM

even: 5-8 strict T2B

odd: 50 KB loaded Flutter Kicks


WOD: on a 15' running clock

Buy in: 3 ' Plank

*every break is a 10 Burpee penalty.

Do all Burpees after you finished your 3' Plank and start into the following AMRAP:

12 alt. DB-Hang Clean & Jerks

9 Box Jumps

6 HSPU´s

3 Rope Climbs


CF-INTERMEDIATE


STRENGTH A

Bent over Row

8-8-8-8


STRENGTH B: 10' E2MOM

even: 5-8 K2E/T2B

odd: 30 KB loaded Flutter Kicks


WOD: on a 15' running clock

Buy in: 2 ' Plank

*every break is a 7 Burpee Penalty.

Do all Burpees after you finished your 2' Plank and start into the following AMRAP:

12 DB-Hang Cleans

8 Box Jumps

4 DB-Push Press 17,5/12,5

1 Rope Climb



DONNERSTAG 03.09.2020


SKILL

Kipping Pull Up


STRENGTH: 12' E2MOM

5-7 Strict Pull Ups + 5-7 Kipping Pull Ups


WOD A: for time

50 DB-Squats (heavy)

*every time you break 10 Push Ups


2' Rest


WOD B: for time

50 Push Ups

*every time you break 10 DB-Squats (heavy)


CF-INTERMEDIATE


SKILL

Kipping Pull Up (ev. banded)


STRENGTH: 12' E2MOM

5-7 Strict Pull Ups + 5-7 Kipping Pull Ups (ev. banded)


WOD A: for time

40 DB-Squats (heavy)

*every time you break 7 Push Ups


2' Rest


WOD B: for time

40 Push Ups

*every time you break 7 DB-Squats (heavy)



FREITAG 04.09.2020


CROSSFIT


STRENGTH/SKILL: 12' E2MOM

3 Squat Cleans


WOD: for time


3 RNDs of

200m Row

10 Box Jumps

5 HSPUs


2 RNDs of

300m Ski

15 DB-Push Press 20/15

10 C2Bs


1 RND of

600m Run

30 Wall Balls 10/6

15 Burpees



SAMSTAG 05.09.2020


FUN DAY


WOD LOADING...



SONNTAG 06.09.2020


FREE GYM!











Dominik Bubenicek

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3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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