„The question isn’t who is going to let me; it’s who is going to stop me.“ – Any Rand

 

Montag

19/08/2019

wod
strength
4 supersets:
-20 double kettlebell deadlifts
-4 length farmers carry

metcon
for time:
21-15-9
-kb swings 24/32kg
-toes to bar
then
9-15-21
-kb russian swings 24/32kg
-v ups

endurance
6 rounds for time:
-100 double unders
-25 wallball shots
-25 sit ups
-25 db snatches

Dienstag

20/08/2019

wod
strength
4×10/10 one arm kb/db push press

metcon
for time:
-50 abmat sit ups
-40 db snatches
-20 box jumps
-50 abmat sit ups
-30 db snatches
-20 box jumps
-50 abmat sit ups
-20 db snatches
-20 box jumps
-50 abmat sit ups
-10 db snatches
-20 box jumps

basic strength & technique
modul III – basic lifts

endurance
10 rounds – 45“ on/ 15“ off:
1st – squat jumps
2nd – burpee to plate
3rd – kb russian swings
4th – double unders/ single unders
5th – rest
chose a moderate to fast pace in the first round
and try to maintain that reps all following rounds

Mittwoch

21/08/2019

wod
strength
14-12-10-8-6:
-back squats
increase weigth every round

metcon
12′ amrap:
-10 squats
-8 push ups
-6 jumping lunges
-4 handstand push ups

endurance
6 rounds for time:
-100 double unders
-25 wallball shots
-25 sit ups
-25 db snatches

Donnerstag

22/08/2019

wod
skillwork
hang power snatch

metcon
for time:
20-15-10-5
-hang power snatches 30/50kg
-lateral burpees

finisher
-40 barbell evil wheels

basic strength & technique
modul IV – gymnastics

endurance
10 rounds – 45“ on/ 15“ off:
1st – squat jumps
2nd – burpee to plate
3rd – kb russian swings
4th – double unders/ single unders
5th – rest
chose a moderate to fast pace in the first round
and try to maintain that reps all following rounds

Freitag

23/08/2019

wod
skillwork
kb clean & jerk

metcon
5 rounds for time:
-1 round run
-14 kb clean & jerks
-16 box jumps

Samstag

24/08/2019

Summer in the City
Rudern
Start: 10:00
Ruderverein Friesen
Florian Berndlgasse 54, 1220 Wien
Preis: 5€ pro Person

Sonntag

25/08/2019

wod
strength
4 rounds of:
-6 strict (weighted) pull ups
-6 strict (weighted) ring dips
90“ rest

metcon
for time:
30-20-10
-wallball shots
-ground to overhead 15/20kg
-burpees

basic strength & technique
modul V – kettlebells

endurance
6 rounds for time:
-100 double unders
-25 wallball shots
-25 sit ups
-25 db snatches