WORKOUT OF
THE DAY | Kw 33

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 supersets:
-8 backs quats
-10 russian leg curls

metcon
for time:
21-18-15-12-9-6
-wallball shots
-push ups

BASIC
modul IV – gymnastics

ENDURANCE
teams of 2
-5000m row for time
change every 500m
before you are allowed to change the resting partner needs to finish
-20 goblet squats
-10 burpees
2′ rest
then
3000m row for time
before you are allowed to change the resting partner needs to finish
-20 kb russian swings
-10 burpees
timecap 45′

DIENSTAG

WOD
gymnastic strength
16′ 40“ on/20’off
-wallfacing handstand hold
-ring row top postition hold
-tuck hang
-hollow hold

metcon
10 rounds for time:
-7 toes to bar
-20 kb russian swings

BASIC
modul V – kettlebells

ENDURANCE
12′ amrap
-12 deadlifts 30/40 kg
-10 barfacing burpees
2′ rest
12′ amrap
-12 frontrack lunges 25/35 kg
-10 barfacing burpees
2′ rest
-12 shoulder to overhead 15/20 kg
-10 barfacing burpees

MITTWOCH

WOD
skillwork
-power snatches (bb cycling)

metcon
for time:
20-15-10-5
-power snatches
-lateral burpees

ENDURANCE
35′ amrap:
4-8-12-16-20-24-…
-one arm overhead walkning lunges l
-burpees over kb
-one arm overhead walkning lunges r
-kipping pull ups/jumping pull ups

DONNERSTAG

WOD
strength
4 supersets:
-8 deadlifts
-15 quad lean backs

metcon
3 rounds for time:
-30 cal erg/400m run
-20 weigthed box step overs
-10 double db/kb thrusters

BASIC
modul I – squats

ENDURANCE
5 rounds for time
-50 cal bike/row
-50 jackknifes
-50 push ups
timecap 40′

FREITAG

WOD
skillwork
kipping/butterfly pull up

metcon
for time:
-75 pull ups
each break 7 burpee box jumps

scaled
5 rounds for time:
-10 pull ups/ring rows
-10 burpee box jumps

ENDURANCE
40′ emom
1st: 10 push ups
2nd: 20 overhead squats (empty bar)
3rd: 30 kb swings
4th: 40 double unders
5th: rest

SAMSTAG

WOD
metcon
„BEIRUT TRIBUTE WOD“

for time:
buy in – 135 squats
then 4 rounds of
-8 bar muscle ups
-20 power cleans (38/52kg)
-20 front squats
buy out – 102 sit ups

Repost from @9616crossfit: Our country is experiencing profound pain. We are mourning our innocent souls, praying for the thousands of injured citizens, and comforting those who lost their homes and properties. Beirut’s explosion shook our core, and for the first time in 40 years of ongoing wars and struggles, we felt like giving up on Lebanon.
As 9616Crossfit Community we—as athletes—strongly believe that pain is inevitable, but suffering is optional, thus we opted to lead our community back onto the Lebanese track of resilience and perseverance.

We call not only upon all our Lebanese athletes, but also upon all our international CrossFit communities around the globe to join us in repeating the WOD our box will be performing tomorrow in honor of our martyrs, medical staff, firefighters, Red Cross and all the Lebanese people whom for year after year have chosen not to suffer and to keep on moving forward no matter the obstacles.
Don’t forget to do our WOD and use the hashtags below to create healing waves of hope from all over the globes’ ports all the way to Beirut harbor where the tragedy occurred on the 4th of August 2020 at 6:08 pm.

* If you would like to help, you can refer to the link in our bio to donate to the Lebanese Red Cross. @lebaneseredcross

SONNTAG

WOD
strength
4 supersets:
-8 strict press
-10 bent over rows

metcon
15′ amrap:
-50 double unders
-16 one arm overhead lunges
-16 db snatches

BASIC
modul II – presses

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