„Besser ein paar Brandblasen, als ein ganzes Leben lang kalte Finger.“ – Christine Nöstlinger

Montag

16/07/2018

wod
strength
find a heavy set of 5 straight leg deadlifts
then
3×3 straight leg deadlifts with same weight
metcon
15′ amrap:
-5 goblet squats
-10 weighted box steps
-15 double kb/db deadlifts

basic strength & technique
modul I – squats

endurance
12 rounds for time:
-20 db snatches
-15 jumping pull ups
-10 goblet squats
-5 burpee tuck jumps

Dienstag

17/07/2018

wod
skillwork
snatch balance
then
10′ emom:
-1 snatch balance + 1 overhead squat

metcon
4 rounds for time:
-12 shoulder to overhead
-10 front squats
-8 lateral burpees

assistance
-30 evil wheels
split as you like

endurance
10 rounds
40“ on / 20“ off:
-kb swings
-sit ups
then
10 rounds:
40“ on / 20“ off:
-squats
-russian twists
then
10 rounds:
40“ on / 20“ off:
-box steps
-mountain climbers
then
10 rounds:
30“ on / 30“ off:
-burpees

girls
tabata

Mittwoch

18/07/2018

wod
skillwork
kipping toes to bar

metcon
for reps:
8′ amrap
-10 toes to bar
-20 kb clean and jerks
2′ rest
then
8′ amrap
-5 toes to bar
-20 kb snatches

basic strength & technique
modul II – presses

endurance
40′ amrap:
-400/500m row
-20 kb thruster
-10 burpees over rower

Donnerstag

19/07/2018

wod
strength
3×10 front rack lunges
3×10 back rack lunges

metcon
for time:
-30 thrusters
-10/15 cal row
-25 thruster
-10/15 cal row
-20 thrusters
-10/15 cal row
-15 thrusters
-10/15 cal row
-10 thrusters
-10/15 cal row

endurance
12 rounds for time:
-20 db snatches
-15 jumping pull ups
-10 goblet squats
-5 burpee tuck jumps

Freitag

20/07/2018

wod
metcon
in teams of 2 – for time:
buy in – 100 cal row
then
21-15-9
-sync goblet squats
-sync kb swings
into
42-30-18
-pull ups
-ring dips
into
21-15-9
-sync goblet squats
-sync kb swings
then
buy out – 100 cal row

assistance
3×6/6 kb bottom up presses

endurance
10 rounds
40“ on / 20“ off:
-kb swings
-sit ups
then
10 rounds:
40“ on / 20“ off:
-squats
-russian twists
then
10 rounds:
40“ on / 20“ off:
-box steps
-mountain climbers
then
10 rounds:
30“ on / 30“ off:
-burpees

girls
ergo time

Samstag

21/07/2018

Summer In The City
Event 1 – Beachvolleyball 

Auf der Schmelz 10, 1150 Wien, Österreich
Start: 10:00

Sonntag

22/07/2018

wod
skillwork
handstand walk
metcon
20′ emom:
even –  45“ handstand walk
odd – 10 wallball shots + 15 ground to overhead
+ 20 russian twists

assistance
6-4-2
-wall walks

basic strength & technique
modul II – basic lifts