Workouts | KW51 2018 | Viertel Zwei

All we have to decide is what to do with the time that is given to us.” – Gandalf

 Montag 17/12/2018wod
skillwork
power snatches

metcon
14′ amrap:
-5 power snatches + 5 ovhd squats
-30“ hollow hold
-10 kb russian swings 16/20kg

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
-100 sit ups
-100 air squats
-100 push ups
-100 ring rows
-50 sit ups
-50 air squats
-50 push ups
-50 ring rows
rest of the time burpees
Dienstag 18/12/2018wod
strength
4 supersets
-8 back squats
-10/10 one legged deadlifts
90“ rest

metcon
for time:
-500m row
-500m ski erg / 30 cal bike
-50 goblet squats 16/24kg

basic strength & technique
modul IV – gymnastics

endurance
35′ emom:
1st – 12/15 cal assault bike / ski erg / row
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks
Mittwoch 19/12/2018wod
strength
4 rounds of:
-max reps pull ups
3′ rest
max reps strict then kip / if you do less then 20 reps finish with ring rows

metcon
14′ amrap:
-20 burpees
-10 pull ups
-10 power cleans 50/70kg

basic strength & technique
modul V – kettlebells
Donnerstag 20/12/2018wod
metcon
16′ emom:
1st – 10 push jerks
2nd – 15 jack knifes
3rd – amrap kb snatches
4th – rest

basic strength & technique
modul I – squats
Freitag 21/12/2018wod
metcon
for time:
-100 toes to bar
emom 5 burpees

assistance
5 sets of 5 kb windmills each side

basic strength & technique
modul I – squats
Samstag 22/12/2018wod
metcon
for time:
-50 box steps
-50 jumping pull ups
-50 kb swings 12/16kg
-50 walking lunges
-50 knees to elbows
-50 push presses 15/20kg
-50 back extensions
-50 wallball shots 6/9kg
-50 burpees
-50 double unders
Sonntag 23/12/2018wod
strength
4 supersets
-8 sumo deadlifts
-10/10 bulgarian split squats
90“ rest

metcon
5 rounds for time:
-10 deadlifts
-20 push ups
-30 russian twists 15/20kg

endurance
35′ emom:
1st- 12/15 cal assault bike/skierg/row
2nd- 18 wallball shots
3rd- 30 russian twists
4th- 12 burpees
5th- 20 hollow rocks