„It is a scientific fact that your body will not absorb cholesterol if you take it from another person’s plate.“ – Dave Barry

Montag

13/08/2018

wod
strength
10′ emom:
-5 push press

metcon
for time:
27-21-15
-kb russian swings 24/32kg
-burpees
-pull ups

basic strength & technique
modul II – presses

endurance
for reps:
10′ amrap
-20 kb russian swings
-20 goblet squats
-20 ring rows
2′ rest
then
10′ amrap
-15 kb swings
-15 kb shoulder to overhead
-15 sit ups
2′ rest
then
10′ amrap
-10 kb one arm swings
-10 burpees

Dienstag

14/08/2018

wod
skillwork
hang power clean

metcon
teams of 2 – for time:
60-40-20
-hang power cleans 30/50kg
2 rounds run between the sets

assistance
-100 glute bridges

endurance
40′ emom:
1st – 25 kb russian swings
2nd – 15 wallball shots
3rd – 20 tuck jumps
4th – 10 burpees
5th – 30“ hollow hold

Mittwoch

15/08/2018

wod
strength
10′ emom:
-6 back squats

metcon
6 rounds for time:
-20 wallball shots
-12 burpee box steps

basic strength & technique
modul III – basic lifts

endurance
for reps:
10′ amrap
-20 kb russian swings
-20 goblet squats
-20 ring rows
2′ rest
then
10′ amrap
-15 kb swings
-15 kb shoulder to overhead
-15 sit ups
2′ rest
then
10′ amrap
-10 kb one arm swings
-10 burpees

Donnerstag

16/08/2018

wod
metcon
for time:
-100 double unders
-60 kb cleans
-60 kb snatches
-60 kb cleans
-100 double unders

endurance
40′ emom:
1st – 25 kb russian swings
2nd – 15 wallball shots
3rd – 20 tuck jumps
4th – 10 burpees
5th – 30“ hollow hold

Freitag

17/08/2018

wod
skillwork
bar muscle up

metcon
for time:
1-2-3-..-10
-bar muscle ups
2-4-6-..-20
-goblet squats 20/28kg
3-6-9-..-30
-russian twists 10/15kg

assistance
3 rounds of:
-20 serratus pull ups
-20“ hollow hold
-20“ arch hold

Samstag

18/08/2018

Summer In The City
Event 3 – Schwimmen & Calesthenics

Donauinsel, 1210 Wien
Start: 10:00

Sonntag

19/08/2018

wod
strength
3 rounds of:
-15 good mornings
-10/10 bulgarian split squats
-30 band pull aparts

metcon
20′ amrap:
-10 toes to bar
-15 kb russian swings
-20 front rack lunges

basic strength & technique
modul IV – gymnastics

endurance
for reps:
10′ amrap
-20 kb russian swings
-20 goblet squats
-20 ring rows
2′ rest
then
10′ amrap
-15 kb swings
-15 kb shoulder to overhead
-15 sit ups
2′ rest
then
10′ amrap
-10 kb one arm swings
-10 burpees