15112012

7 RFT
12 Front Squat
9 Toes 2 Bar
6 Med Ball Slams
200m Run with Med Ball

30 min time cap

MS WOD week 10

Barbara
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 min b/w each round
scale as needed

06102012

3 Rounds
6 laps of the gym running
10 Push Ups
10 Squats

03112012

5 RFT
20 KBS
10 KB C&P
100 m run
10 burpees
10 pistols

MS WOD week 9

Group Death Workout

In groups of 3
120 Burpee pull Ups
120 Wall ball throwovers
120 toes to rope

26102012

5 RFT
10 Toes 2 Rope
10 Wall Balls
1 rope climb

23102012

21-15-9
Pistols
Double Unders
Toes to Bar

MS WOD week 8

5 RFT
3 Forward Rolls
10 Push Ups
20 Squats

04102012

5 RFT
10 Toes 2 Rope
10 Wall Balls
1 rope climb

02102012

ZIS Baden Fun Run
The event!
2.8km run

27092012

Helen
3 RFT
400m Run
21 KB swings 1.5 pood
12 Pull Ups

25092012

7 RFT
5/10 Push Ups
5 Broad Jumps
10 Pistols
5 Broad Jumps

24092012

Extra session
4 RFT
10 Squats
5 Broad jumps
20 Sit Ups
5 Broad jumps

MS WOD Week 6

AMRAP 10 mins
8 Push Ups
100m Sprint

20092012

Power Clean
7-7-7-7-7

18092012

5 RFT
10 Pull Ups
10 Box Jumps
10 KB Swings

MS WOD Week 5

The ZIS Baden Fun Run will be held on Tuesday, October 2. This year we are again utilising our scenic course, in the forest, behind the Wirtshaftsschule. Below is a flyover of the 2.8km course (the distance marker is 1 mile).

Warm-up will begin from 1.30pm and students will run in three different waves from 2pm. All parents, teachers and other community members are welcome to participate. The course is only a 5 minute walk from school but there is also a limited amount of parking, near the start/finish line, on Bernestrasse am Kreuzliberg.

13092012

5 Rounds For Time
10 Thrusters
10 Toes to Bar