„I drink to make other people interesting“ – George Jean Nathan

Montag

30/07/2018

wod
strength
4 rounds of:
8 double kb deadlift + 4 length farmers carry

metcon
12′ amrap:
-30 double unders
-20 kb sumo deadlift high pulls
-10 burpees

basic strength & technique
modul I – squats

endurance
for reps:
15′ emom
-10 wallball shots + 6 burpees
into
15′ emom
-12 goblet squats + 8 push ups
into
15′ emom
-14 squats + 10 ring rows

Dienstag

31/07/2018

wod
skillwork
touch and go power snatch
then
8′ emom
-4 touch and go power snatches
increase weight every second round

metcon
4 rounds for time:
-15 hang power snatches 15/20kg
-15 kb russian swings 20/28kg
-30 russian twists 10/15kg

endurance
40′ amrap:
-10 pull ups
-15 burpee box step overs
-20 wallball shots
-25 walking lunges

Mittwoch

01/08/2018

wod
skillwork
pistol

metcon
for time:
21-18-15-12-9
-pistols
-pull ups
-push ups

basic strength & technique
modul II – presses

endurance
for reps:
15′ emom
-10 wallball shots + 6 burpees
into
15′ emom
-12 goblet squats + 8 push ups
into
15′ emom
-14 squats + 10 ring rows

Donnerstag

02/08/2018

wod
metcon
18′ amrap:
2-4-6-8-10-…
-one arm kb shoulder to overhead 24/32kg
start each round with
-6 burpees
-12 squats

finisher
4 supersets
-8 evil wheels
-alap toe touches

endurance
40′ amrap:
-10 pull ups
-15 burpee box step overs
-20 wallball shots
-25 walking lunges

Freitag

03/08/2018

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

metcon
for time:
10-9-8-7-6-5-4-3-2-1
-toes to bar
20-18-16-14-12-10-8-6-4-2
weighted box steps ups 10/20kg

Samstag

04/08/2018

Summer In The City
Event 2 – Rudern 

Ruderverein Friesen Wien
Arminenstraße 1, 1220 Wien
Start: 10:00

Sonntag

05/08/2018

wod
strength
4×4 weighted pull ups
+1x max reps pull ups without additional weigh
t

metcon
15′ emom:
1st -18 db snatches
2nd – 12 v-ups
3rd – 6 ring dips

basic strength & technique
modul III – basic lifts

endurance
for reps:
15′ emom
-10 wallball shots + 6 burpees
into
15′ emom
-12 goblet squats + 8 push ups
into
15′ emom
-14 squats + 10 ring rows