Workouts | KW31 2018 | Viertel Zwei

„I drink to make other people interesting“ – George Jean Nathan

Montag

30/07/2018

wod
strength
16′ emom:
odd – 5 deadlifts
even – 5 resistance band push ups


metcon
10-1 for time:
-burpees
-weighted sit ups
1′ rest then
3 rounds of
-45“ hollow hold
-30 russian twists

basic strength & technique
modul II – presses

endurance
for reps:
15′ emom
-10 wallball shots + 6 burpees
into
15′ emom
-12 goblet squats + 8 push ups
into
15′ emom
-14 squats + 10 ring rows

Dienstag

31/07/2018

wod
metcon
in teams of 3 – 25′ amrap:
-40 double unders
-10 kb swings 24/32kg
-40 double unders
-10 thrusters 30/40kg
only one is allowed to work / as a relay

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-10 pull ups
-15 burpee box step overs
-20 wallball shots
-25 walking lunges

Mittwoch

01/08/2018

wod
metcon
25′ for movement quality:
-20“ l-sit hold
-6-10 chin ups (chest2bar)
-30“ ring support hold
-8-12 wide arm push ups (parallettes)

assistance
3×7 lying wall angels
every rep at least 8“

basic strength & technique
modul IV – gymnastics

Donnerstag

02/08/2018

wod
metcon
21-18-15-12-9-6-3 for time:
-sumo deadlift highpulls 30/40kg
-pull ups
time cap 20′

basic strength & technique
modul V – kettlebells

Freitag

03/08/2018

wod
strength
16′ emom:
odd – 5 overhead squats
even – 5 ring rows

metcon
in teams of 2 – 8′ amrap:
-10 burpees
-5 strict pull ups
2′ rest then
8′ amrap
-10 air squats
-10 leg raises
only one is working / always finish one round then change

basic strength & technique
modul I – squats

Samstag

04/08/2018

Summer In The City
Event 2 – Rudern 

Ruderverein Friesen Wien
Arminenstraße 1, 1220 Wien
Start: 10:00

Sonntag

05/08/2018

wod
metcon
15′ emom:
1st -18 db snatches
2nd – 12 v-ups
3rd – 6 ring dips

endurance
for reps:
15′ emom
-10 wallball shots + 6 burpees
into
15′ emom
-12 goblet squats + 8 push ups
into
15′ emom
-14 squats + 10 ring rows