Workouts | KW50 2018 | Viertel Zwei

„Try to be a rainbow in someone’s cloud.“ – Maya Angelou

Montag

10/12/2018

wod
strength
5-2-5 strict presses

metcon
12′ amrap:
-8 burpees over box
-10 kb one arm thrusters
change arm after a full round

basic strength & technique
modul II – presses

endurance
for time:
-100 double unders
-50 wallball shots
-80 double unders
-35 wallball shots
-60 double unders
-20 wallball shots
-40 double unders
rest of the time
– wallball shots
timecap 35′

Dienstag

11/12/2018

wod
metcon
21′ emom:
1st – 7 slam ball cleans
2nd – amrap double unders
3rd – rest

assistance
2 rounds of:
-10 t’s
-10 w’s
-10 y’s
-10 i’s
go unbroken – 1′ rest between the rounds

basic strength & technique
modul III – basic lifts

endurance
30 seconds on – 30 seconds off,
complete the following workout:

-25 burpee box steps
-50 jumping jacks
-50 kb russian swings
-50 air squats holding a 15/20kg plate

-50 box steps
-50 push-ups
-50 burpees
-50 ground to overhead 15/20kg

-50 jackknifes
-50 kb swings
-50 overhead lunges 15/20kg
-25 burpee box steps

obviously the idea here is to reach a higher
intensity on each section of the workout
compared to if it was done “for time”.“

Mittwoch

12/12/2018

wod
strength
5-2-5 front squats

metcon
for time:
-60 back squats
-50 toes to bar
-40 kb swings

basic strength & technique
modul IV – gymnastics

Donnerstag

13/12/2018

wod
skillwork
double unders

metcon
5 rounds for time:
-1′ amrap endurance work
-50 double unders
endurance work = erg or shuttle run

basic strength & technique
modul V – kettlebells

Freitag

14/12/2018

wod
skillwork
squat cleans

metcon
7′ amrap:
-10 front squats
-10 barfacing burpees
3′ rest
then 7′ amrap
-5 squat cleans
-7 shoulder to overhead
-7 pull ups

basic strength & technique
modul I – squats 

Samstag

15/12/2018

wod
strength
4 rounds of 40“work/20“rest
1st- pull up hold high position
2nd- wallfacing handstand hold
3rd- hollow hold
4th- arch holdmetcon
15′ amrap:
-5 strict handstand push ups
-10 strict pull ups/ring rows
-15 jackknifes 

Sonntag

16/12/2018

wod
metcon
25′ for movement quality:
-15-30“ l-sit in parallettes
-20 hollow rocks
-30-45″ chin over the bar hold
-20 band pull apparts
-45-60″ deadhang

basic strength & technique
modul II – presses

endurance
30 seconds on – 30 seconds off,
complete the following workout:

-25 burpee box steps
-50 jumping jacks
-50 kb russian swings
-50 air squats holding a 15/20kg plate

-50 box steps
-50 push-ups
-50 burpees
-50 ground to overhead 15/20kg

-50 jackknifes
-50 kb swings
-50 overhead lunges 15/20kg
-25 burpee box steps

obviously the idea here is to reach a higher
intensity on each section of the workout
compared to if it was done “for time”.“