Workouts | KW37 2018 | Viertel Zwei

„What happens is not as important as how you react to what happens.“ – Oscar Wilde

Montag

10/09/2018

wod
metcon
8×20“ on /10“ off each exercise:
-renegade rows
-erg
-bend over rows
-ring support hold
-hollow rocks

assistance
3×45“ floor assisted german hang

basic strength & technique
modul III – basic lifts

endurance
40′ emom:
1st – 10 toes to bar
2nd – 30 double unders / 80 single unders
3rd – 20 kb russian swings
4th – 20 squats
5th – rest

Dienstag

11/09/2018

wod
strength
10′ emom:
-3 back squats @bw

metcon
15′ amrap:
-8 back squats 40/70kg
-1 round big block

basic strength & technique
modul IV – gymnastics

endurance
for time:
50-40-30-20-10
– plate ground to overhead
-lunges
– russian twists
– weighted box step overs

Mittwoch

12/09/2018

wod
metcon
20′ amrap:
-2 ring muscle ups
-4 handstand push ups
-8 kettlebell swings 24/32kg

assistance
3×30“ chin over the bar hold

basic strength & technique
modul V – kettlebells

Donnerstag

13/09/2018

wod
metcon
3 rounds for time:
-25 db/kb push jerks 15/22,5kg
-50 double unders
-25 weighted step ups 15/22,5kg
-50 double unders
20′ time cap

basic strength & technique
modul I – squats

Freitag

14/09/2018

wod
metcon
4 rounds for time:
-10 floor presses 40/60kg
-10 hang power cleans 40/60kg
-20 bar facing burpees
25′ time cap

basic strength & technique
modul II – presses

Samstag

15/09/2018

wod
outdoor opening

Sonntag

16/09/2018

wod
metcon
30′ for as many points as possible:
-1 muscle up –> 8 points
-4 pull ups –> 6 points
-12/15 cals bike –> 4 points
-6 goblet squats 24/32kg –> 2 points

endurance
40′ emom:
1st – 10 toes to bar
2nd – 30 double unders / 80 single unders
3rd – 20 kb russian swings
4th – 20 squats
5th – rest