Workouts | KW06 2019 | Viertel Zwei

„Every man dies. Not every man really lives. William Wallace

Montag

04/02/2019

wod
metcon
20′ emom:
1st – 3-5 handstand push ups
2nd – 10 burpee box steps
3rd – 3 wall walks
4th – 12/15 cal row

basic strength & technique
modul IV
 – gymnastics

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible

Dienstag

05/02/2019

wod
strength
15′ to build a daily max deadlift
if you are done before 15′ take 95% of your dm and do heavy singles

metcon
12′ emom:
odd – 12 thrusters
even – 40“ hollow hold

basic strength & technique
modul V – kettlebells

endurance
in teams of 2 – 45′ amrap:
A
-25 sit ups
-25 squats
-50 mountain climbers
B
burpees
score = burpees

Mittwoch

06/02/2019

wod
metcon
2′ amrap each exercise:
-db snatches alt.
-toes to bar
-one arm kb ovhd squats
-ring dips
-burpee box steps
1′ rest between the exercises

basic strength & technique
modul I – squats

Donnerstag

07/02/2019

wod
metcon
5 rounds of:
-15 hang power cleans
-10 shoulder to ovhd
-20 deadlifts
2′ rest between the rounds

basic strength & technique
modul II – presses

Freitag

08/02/2019

wod
strength
3 rounds of:
-30“ l-sit parallettes
-30“ iso push up hold
30“ rest between the exercises

metcon
tabata each exercise:
-burpees
-jumping pull ups
-bar facing burpees
-hollow rocks

basic strength & technique
modul III – basic lifts

Samstag

09/02/2019

wod
metcon
teams of 3 – for time:
-100 deadlifts / plank
-100 burpees / deadhang
-100 slamball cleans / hollow hold
-100 cal erg / wall sit
one is allowed to work during one has to do the static position and one rests – try to rotate consistent

Sonntag

10/02/2019

wod
metcon
3 rounds for time:
-20 pull ups
-30 kb swings 24/32 kg
-100 double unders

endurance
for time:
-10′ goblet squat hold
-100 toes to bar
-100 kb russian swings 24/32kg
-100 box steps
-100 burpees
sets, order and split of the exercises are up to you
– find a tactic you can move through the wod
as fast as possible