Workouts | KW19 2017 | Döbling

„Grr whhh aaaah grrr whaa grrr aaaaahggr waah.“ – Hulk

Montag

08/05/2017

wod
strength
-6×2 push press
@95%+ of strict press

metcon
14′ amrap:
-15 push ups
-30 jumping lunges

basic strength & technique
modul V – kettlebells

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers

Dienstag

09/05/2017

wod
metcon
teams of 2 – for time:
-200 cal row/pull up hang
-200 pull ups/hollow hold
one is allowed to work while the
other one is in a holding position

basic strength & technique
modul I – squats

endurance
teams of 2:
-150 cal row/bike/skierg
-plank
– 130 cal row/bike/skierg
-hollow hold
-100 cal row/bike/skierg
-tuck hold
-70 cal row/bike/skierg
-l-sit
one is working while the other one
has the hold the static position

girls
endurance

Mittwoch

10/05/2017

wod
skillwork
hang power clean + push jerk

metcon
„DT“
5 rounds for time:
-12 deadlifts 50/70kg
-9 hang power cleans 50/70kg
-6 push jerks 50/70kg

 basic strength & technique
modul II – presses

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers

Donnerstag

11/05/2017

wod
strength
-6×2 deadlifts @95%+

metcon
3 rounds for time:
-30 cal endurance
-100 double unders

basic strength & technique
modul III – basic lifts

endurance
teams of 2:
-150 cal row/bike/skierg
-plank
– 130 cal row/bike/skierg
-hollow hold
-100 cal row/bike/skierg
-tuck hold
-70 cal row/bike/skierg
-l-sit
one is working while the other one
has the hold the static position

Freitag

12/05/2017

wod
metcon
for time:
buy in – 50 thrusters 20/30
then 8 rounds of
-1 rope climb
-10 slam ball over shoulders
buy out – 50 thrusters 20/30kg

basic strength & technique
modul IV – gymnastics

girls
cz bbp

rowing
20′ emom:
even – 230/250m row
odd – 8 deadlifts

Samstag

13/05/2017

wod
outdoor workout

saturday madness
„Nutts“
for time:
-10 handstand push ups
-15 deadlifts
-25 box steps
-50 pull ups
-100 wallball shots
-200 double unders
-400m run/row/bike

Sonntag

14/05/2017

wod
strength
-6×2 back squats @95%+

assistance
4 rounds of:
-10 russian leg curls
-1′ power plank
-15 ring rows

finisher
accumulate 5 mins total hollow hold

endurance
45′ amrap:
-50 goblet squats
-100 double unders
-200 staircase jumps
-50 push ups
-100 double unders
-200 jumping jacks
-50 burpees
-100 double unders
-200 mountain climbers

basic strength & technique
modul V – kettlebells