Workouts | KW28 2018 | Viertel Zwei

„The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.. – Helen Keller

Montag

09/07/2018

wod
metcon
for time:
20-18-16-14-…-2
-toes to bar
10-9-8-7-…-1
-burpee box step overs

assistance
3×20 arch rocks

basic strength & technique
modul IV – gymnastics

endurance
„Light Murph“
for time:
buy in – 2 rounds run
then
5 rounds of
-10 pull ups
-20 push ups
-30 squats
then
buy out – 2 rounds run
time cap – 50′

Dienstag

10/07/2018

wod
strength
5×5 front squats

metcon
12′ emom:
-12 thrusters 30/43kg
if you can’t finish a round in one minute rest the following

basic strength & technique
modul V – kettlebells

endurance
„Extended Fight Gone Bad“
30′ emom:
1st – wallball shots 6/9kg
2nd – kb sumo deadlift high pulls 24/32kg
3rd – box steps
4th – push press 15/20kg
5th – burpees
6th – rest

Mittwoch

11/07/2018

wod
skillwork
strict ring muscle ups

metcon
20′ amrap:
-3-5 strict ring muscle ups / assisted exercise
-5 pike push ups

basic strength & technique
modul I – squats

Donnerstag

12/07/2018

wod
metcon
4 rounds for time:
-10 overhead squats 15/20kg
-30 hollow rocks
-50 double unders

assistance
3×3 wall angels
10″ upward / 10″ downward movement

basic strength & technique
modul II – presses

Freitag

13/07/2018

wod
metcon
in teams of 2 -10′ amrap:
-10 db snatches
-30 double unders
3′ rest then 10′ amrap
-5 strict pull ups
-10 burpees
only one is allowed to work – you always have to complete one round and then you change

assistance
3×1′ hollow hold

basic strength & technique
modul III – basic lifts

Samstag

14/07/2018

wod
outdoor workout

Sonntag

15/07/2018

wod
metcon
„Gunny“
for time:
-8 rounds run around the block
-50 push ups
-50 sit ups
-8 rounds run around the block
-50 push ups
-50 sit ups
-8 rounds run around the block
time cap 50′
do the run with a 10/20kg plate

endurance
„Light Murph“
for time:
buy in – 2 rounds run
then
5 rounds of
-10 pull ups
-20 push ups
-30 squats
then
buy out – 2 rounds run
time cap – 50′