Workouts | KW05 2018 | Viertel Zwei

„Adversity causes some men to break, others to break records.“ – William A. Ward

Montag

29/01/2018

wod
metcon
24′ emom:
odd – 5 hang power cleans + 3 shoulder to ovhd
even – endurance work
ed work = erg / run / rope skipping

basic strength & technique
modul IV – gymnastics

Dienstag

30/01/2018

wod
strength
5×8 straight leg deadlifts

metcon
3 rounds for time:
-30 kb swings
-20 sit ups
-10 push ups

basic strength & technique
modul V – kettlebells

endurance
35′ amrap:
-10 jumping pull ups
-15 jumping squats
-20 staircase jumps
-25 jumping jacks

Mittwoch

31/01/2018

wod
skillwork
toes to bar

metcon
4 rounds for time:
-50 double unders
-20 toes to bar

assistance
accumulate:
-2′ of hollow hold
-2′ of arch hold

basic strength & technique
modul I – squats

Donnerstag

01/02/2018

wod
strength
5×3 back pause squats
4“ rest in the bottom pos.

metcon
12′ amrap:
-25 pull ups
-50 cal erg
-100 goblet squats 16/24kg

basic strength & technique
modul II – presses

Freitag

02/02/2018

wod
metcon
30′ gymnastic circle:
-45“ handstand hold
-30 hollow rocks
-45“ chin over the bar hold
-30 ghd hip extensions
try to give your best in every single exercise – rest enough

assistance
3×30“ german hang

basic strength & technique
modul III – basic lifts

Samstag

03/02/2018

wod
metcon
in teams of – 3 for time:
buy in -200 cal erg
then
-100 pull ups
-200 push ups
-300 air squats
then
buy out -200 cal erg
timecap: 30′
only one is allowed to work (do small sets and quick transitions in all exercises)

basic strength & technique
modul IV – gymnastics

Sonntag

04/02/2018

wod
strength
4×8 strict press

metcon
4 rounds for time:
-10 floor presses
-50 mountain climbers
-10 reverse burpees

endurance
5 rounds of 5‘ amrap:
-10 kb deadlifts
-10 goblet squats
-10 kb shoulder to overhead
-10 frontrack lunges
2′ rest between the rounds