Workouts | KW14 2017 | Währing – Döbling

„If someone else isn’t making it happen for you, make it happen yourself.“ – Lauren Miller

Montag

03/04/2017

wod
strength
8′ e2mom:
-10 sumo deadlifts
buy out – 100 hollow rocks

metcon
 5 rounds for time:
-10 man maker
-15 toes to bar

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
1-2-3-4-…
-burpees
-wallball shots
-jumping pull ups

Dienstag

04/04/2017

wod
skillwork
clean

metcon
16′ emom:
-clean
-hang clean
-front squat
increase the front squat by 1 rep per round

basic strength & technique
modul I – squats

girls
core

Mittwoch

05/04/2017

wod
skillwork
muscle up

metcon
for time:
-30 kb ground to overhead
-30 pistols
-5 muscle ups
-25 kb ground to overhead
-25 pistols
-4 muscle ups
-20 kb ground to overhead
-20 pistols
-3 muscle ups
-15 kb ground to overhead
-15 pistols
-2 muscle ups
-10 kb ground to overhead
-10 pistols
-1 muscle ups

 basic strength & technique
modul II – presses

Donnerstag

06/04/2017

wod
strength
8′ e2mom:
-10 bent over rows
buy out – 100 band pull aparts

metcon
15′ amrap:
-50 double unders
-40 burpees
-30 kb cleans
-20 push ups
-10 weigthed box step overs

basic strength & technique
modul III – basic lifts

endurance
40′ amrap:
3 rounds of
-15 kb russian swings
-10 goblet squats
-50 cz jumping jacks
then 3 rounds of
-10 kb swings
-20 lateral over the kb jumps
-5 burpees

Freitag

07/04/2017

mystery wod
vormittag – letztes wod in 1180
ab 17:00 – soft opening in 1190

Samstag

08/04/2017

wod- 1190
metcon
teams of 2 – for time:
-50 strict handstand push ups/handstand hold
-100 push ups/push up hold
-50 strict pull ups/pull up hold
-200 jumping squats/wall sit
one is allowed to work
while the other one has to hold the static position

Sonntag

09/04/2017

wod- 1190
strength
8′ e2mom:
-5/5 bulgarian split squats
buy out – 100 walking lunges

assistance
4 rounds of:
-10/10 one leg deadlifts
-60“ side plank left
-10/10 bottom up press
-60“ side plank right

basic strength & technique
modul IV – gymnastics