WOD
strength
7′ emom
-6 front squat
metcon
20 rounds for time
-1 double db devils press
-2 double db thruster
-4 box jumps
BASIC
modul I – squats
WOD
gymnastic strength
12′ emom
30“ on/ 30“ rest
1: ring support hold
2: ring row/chin up hold
3: wall facing handstand hold
metcon
6 rounds for time
-500m row/erg
-25 air squats
ENDURANCE
teams of 2
40‘ amrap:
-100 sync goblet squats
-100 cal erg
-100 burpees
-100 sync kb snatches
rest of time: max cal erg
-5 synchro burpees
WOD
strength
7′ emom
-6 deadlifts
metcon
intervals
4 rounds
2′ amrap
-12/10 cal erg
-10 push ups
-8 down ups
2′ rest
ENDURANCE
6 rounds for time:
-10 box jumps
-20 kb goblet squats
-30 kb swings
-40 sit ups
-50 double unders
2′ rest
BASIC
modul II – presses
WOD
strength
7′ emom
-6 push press
metcon
for time:
10-9-8-7-…1
-thruster
-kipping pull ups
ENDURANCE
7 rounds
2′ amrap
-15/12 cal erg
-10 double db lunges
-10 v-ups
1′ rest
2′ amrap
-15/12 cal erg
-10 double db shoulder to overhead
-10 burpees
1′ rest
CROSSFIT SKILL
handstand
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
strength
7′ emom
-6 strict pull ups
metcon
3 rounds
4′ amrap
-99 double unders
-33 wall ball shots
-max rep weighted box step ups
1′ rest
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 III – basic lifts
TEAM WOD
Trillergasse 4/21A, 1210 Wien
