„Ná merye i turuhalmeri! Idhrin-eden ‘elir! No in elenath hílar nan hâd gîn.“ – J.R.R. Tolkien

Die Stunden finden in der KW 51 wie folgt statt:

  • 25, 26, 27.12: alle WODs in 1010 (Fischerstiege 9) | 10:00, 11:00, 16:30 & 17:30
  • 28, 29, 30.12: alle WODs in 1020 (Trabrennstrasse 2c) | 10:00, 11:00, 16:30 & 17:30
  • 31.12: WODs in 1190 | 10:00, 11:00
  • 01.01: WODs in 1190 | 16:30, 17:30
  • 02.01: alle WODs in 1190 (Heiligenstädter Str. 31) | 10:00, 11:00, 16:30 & 17:30

Um teilzunehmen, einfach ohne Anmeldung in dem jeweiligen Studio erscheinen!
In unserem Studio 1190 habt ihr vom 24.12- 01.01 von 06-22:00 Uhr die Möglichkeit frei zu trainieren – egal in welchem Studio ihr Mitglied seid.

Montag

25/12/2017

wod in 1010
strength
6×6 double kb/db overhead squat
scale to one arm kb/db overhead squat
if nessecary
 

metcon
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

Dienstag

26/12/2017

wod in 1010
for time:
-90 airsquats
-80 plate ground to overhead
-70 kb swings
-60 russian twists
-50 burpees
-40 toes to bar
-30 v-ups
-20 burpee pull ups
-1′ hollow hold

Mittwoch

27/12/2017

wod in 1010
metcon
teams of 2 for time:
100-80-60-40-20
-db/kb snatches
after every round 20 synchro burpees

assistance
in teams of 2 accumulate 4′ of l-hang
one is working, the other is resting

Donnerstag

28/12/2017

wod in 1020
strength
-30 kb get ups
switch arms as needed

metcon
for time
21-15-9
-kb russian swings 24/32kg
-toes to bar
3′ rest
21-15-9
-pull ups
-burpees
3′ rest
100 lunge steps  24/32kg

Freitag

29/12/2017

wod in 1020
in teams of 2 for time:
-150 burpee box step overs
-300 db/kb snatches
-450 double unders
only one is working

Samstag

30/12/2017

wod in 1020
strength
-20 deadlifts @50% of 1RM
-3×10 deadlifts @ 50% of 1RM
at least 2,5′ rest between sets

metcon
10 rounds of 60“ work/30“ rest
-10 goblet squats 24/32kg
-10 kb swings 24/32kg
-rest of time within the 60“ – amrap push ups
this is a sprint workout- so go fast! 

Sonntag

31/12/2017

 wod in 1190
metcon
in teams of 2 for time
row 4000/5000m
A is rowing 400/500m while B is doing
-20 kb thrusters  and amrap burpees

assistance
silvester pump