Workouts | KW47 2018 | Viertel Zwei

„Life is never completely without its challenges“ – Stan Lee

Montag

19/11/2018

wod
metcon
5 rounds for time:
-15 hang squat cleans 40/60kg
-30 push ups
time cap 20′

basic strength & technique
modul IV – gymnastics

endurance
15′ amrap
-1′ plank
-10 burpees
-30 kb swings
into
15′ amrap
-1′ wall sit
-10 burpees
-30 air squats
into
15′ amrap
-1′ hollow hold
-10 burpees
-30 sit ups

Dienstag

20/11/2018

wod
skillwork
bar muscle ups

metcon
20′ amrap:
-2 bar muscle ups
-4 devil presses
-8 weighted lunges

basic strength & technique
modul V – kettlebells

endurance
buy in – 100 kb swings
then
20′ amrap
-5 pull ups
-10 push ups
-15 squats
buy out – 100 kb swings

Mittwoch

21/11/2018

wod
strength
10′ emom:
-3 deadlifts
choose a weight that you could move  6 times

metcon
21-15-9 for time:
-kb snatch left
-kb snatch right
after every round 50 double unders

basic strength & technique
modul I – squats

Donnerstag

22/11/2018

wod
metcon
five 2′ rounds of:
-15 cal erg
-rest of the remaining time toes to bar
2′ rest between rounds

assistance
2 rounds of:
-30“ planche lean (head on the wall)
-15 arch pulls

basic strength & technique
modul II – presses

Freitag

23/11/2018

wod
metcon
„wodapalooza qualifier“
for time:
-150 double unders
-60 wallballs 6/9kg
-30 chest to bar pull ups
-150 double unders
time cap 15′

assistance
3x 8-12 powell raises

basic strength & technique
modul III – basic lifts

Samstag

24/11/2018

wod
metcon
teams of 2 – 40′ work:
buy in – 15/20 cals erg then
-7 rings dips
-7 overhead squats 35/50kg
-7 bar facing burpees
-7 ring rows (3“ up / 3“ down)
-7 -1 length handstand walk or 30“ hold

A starts with erg – after that B does one of the exercises – you have to change after every round

Sonntag

25/11/2018

wod
metcon
for time:
-30 slam ball cleans
-60“ hollow hold
-50 back extensions
-60“ hollow hold
-70 kb swings
-60“ hollow hold
-90 sit ups
-60“ hollow hold

endurance
15′ amrap
-1′ plank
-10 burpees
-30 kb swings
into
15′ amrap
-1′ wall sit
-10 burpees
-30 air squats
into
15′ amrap
-1′ hollow hold
-10 burpees
-30 sit ups