Workouts | KW33 2016 | Innere Stadt

“Passion.. is winning a world championship.. with two broken vertabrae.” – Mahe Drysdale

Montag

15/08/2016

wod
strength
6 rounds of:
-3 broad jumps
-6 plyo push ups

assistance
3 rounds of:
-20 arch chops
-20 hollow rocks
-8 skin the cat

Dienstag

16/08/2016

cct 16/08/16
scaled // rxd version
for time:
-50 backsquats 25/40//40/60kg
-40 ring rows//pull ups
-30 shoulder to overhead 25/40//40/60kg
-50 front squats 20/30//30/50kg
-40 ring rows//pull ups
-30 shoulder to overhead 20/30//30/50kg
-50 overhead squats 15/20//20/40kg
-40 ring rows//pull ups
-30 shoulder to overhead 15/20//20/40kg

basic strength & technique
modul I – squats

Mittwoch

17/08/2016

wod
for time:
3 rounds of
-20 box step overs
-10 power cleans 35/50kg
5′ rest
then 3 rounds of
-60 double unders
-10 power cleans 35/50kg

basic strength & technique
modul II – presses

Donnerstag

18/08/2016

wod
strength
6 rounds of:
-3 high jumps
-8 kb pull throughs

assistance
3 rounds for shoulder stability:
-8 turkish get ups
-10 kb windmill each side

basic strength & technique
modul III – basic lifts

endurance
buy in – 2 rounds around the block
then 8 rounds of
-15 wall balls
-15 kb swings
-15 sit ups
-15 burpees
buy out – 2 rounds around the block

Freitag

19/08/2016

wod
metcon
teams of 2 – for time:
-1 lap around the block
-100 synchronized lunge steps 16/24kg
-75 synchronized kb swings 16/24kg
-50 synchronized burpees
-1 lap around the block

Samstag

20/08/2016

Summer in the City Event 3: Rugby
Rugby Embassy – Vienna
Meiereistraße 20, 1020 Wien
Start 10:00 Uhr

Sonntag

21/08/2016

wod
strength
6 rounds of:
-5 explosiv jumping slam balls
-6 excentric pull ups

metcon
12 rounds of 30“ work/30“ rest:
-burpees
all out every round