Workouts | KW23 2018 | Döbling

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„Don’t judge each day by the harvest you reap but by the seeds that you plant. – Robert Louis Stevenson

Montag

04/06/2018

wod
skillwork
kipping pull up 

metcon
for time:
21-15-9
-cal row
-pull ups
3′ rest
then
9-15-21
-cal row
-push ups

assistance
-100 hollow rocks
-100 russian twists
-100 toe touches

basic strength & technique
modul I – squats

endurance
„barbara“
5 rounds for time
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest

Dienstag

05/06/2018

wod
skillwork
snatch complex:
-1 power snatch
-1 hang power snatch
-1 overhead squat
find your daily max,
drop down to 80%
and do 3 additional sets

metcon
4 rounds for time:
-15 deadlifts
-10 lateral burpees
-5 power snatches
use same weight for deadlifts and snatches

basic strength & technique
modul II – presses

endurance
40′ amrap:
-100 double unders
-75 kb swings
-50 goblet squats
-25 burpees

girls
shoulders and bizeps

Mittwoch

06/06/2018

wod
strength
do a heavy set of 6 front squats
then
4×4 paused front squats with the same weight
3“ pause in the bottom

metcon
15′ amrap:
-30 wall ball shots
-10 lengths farmer carry

basic strength & technique
modul III – basic lifts

endurance
20′ e2mom
1st – row
2nd – box steps
3rd – kb snatches
straight into
20′ e2mom
1st – row
2nd – burpee box steps
3rd – kb clean & jerk

Donnerstag

07/06/2018

wod
teams of 2 – for time:
-20 rope climbs
-100 double unders (each)
-40 clean & jerk
-100 double unders (each)
-40 handstand push ups
-100 double unders (each)
-40 synchro burpees over the box

basic strength & technique
modul IV – gymnastics

endurance
„barbara“
5 rounds for time
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats
3′ rest

Freitag

08/06/2018

wod
strength
30 kb get ups + overhead squat
use a challenging weight and split as needed

metcon
9′ amrap:
3-6-9…
-goblet squats 24/32kg
-kb russian swings 24/32kg

assistance
3 rounds of:
-10/10 bulgarian split squats
-10/10 one leg deadlifts
-30 band pull aparts

basic strength & technique
modul V – kettlebells

endurance
40′ amrap:
-100 double unders
-75 kb swings
-50 goblet squats
-25 burpees

girls
rope & squats

Samstag

09/06/2018

wod
metcon
for time:
1-3-5-7-9
-pull ups
-ground to overhead 10/20kg
-push ups
2′ rest
then
-150 double unders
2′ rest
then
10-8-6-4-2
-pull ups
-ground to overhead 10/20kg
-push ups

Sonntag

10/06/2018

wod
teams of 2 – 35′ amrap:
10 rounds i go you go
-10 deadlifts 50/75kg
-10 box steps
then
10 rounds i go you go
-10 wall ball shots 6/9kg
-20 sit ups
rest of the time
-i go you go burpees
A is doing one round while B is restingbasic strength & technique
modul I – squats
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