Workouts | KW33 2017 | Döbling

Little by little, one travels far” – J.R.R. Tolkien

Montag

14/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-back squats

metcon
in a 12′ window:
buy in – 20/30 cal row
then 3 rounds of
-14 deadlifts 30/40kg
-7 thrusters 30/40kg
rest of the time burpees
score = burpees

basic strength & technique
modul II – presses

endurance
in a 10′ window:
buy in – 30 burpees
rest of time amrap
-20 kb/db push presses
-15 weighted box steps
-10 goblet squats
3′ rest
repeat the workout two more times

Dienstag

15/08/2017

wod
metcon
15′ amrap:
-3 kb russian swings
-3 bar muscle ups
-6 kb russian swings
-3 bar muscle ups
-9 kb russian swings
-3 bar muscle ups

Mittwoch

16/08/2017

wod
skillwork
snatch

metcon
for time:
10-8-6-4-2
-power snatches
-behind the neck push press
-overhead squats

basic strength & technique
modul III – basic lifts

endurance
for time:
50-40-30-20
-slam ball cleans
-sit ups
-burpees
-double unders
20/30 cal row between the sets

Donnerstag

17/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-sumo deadlifts

metcon
12′ emom:
-8 toes to bar
-7 push ups
-6 burpee box steps

endurance
in a 10′ window:
buy in – 30 burpees
rest of time amrap
-20 kb/db push presses
-15 weighted box steps
-10 goblet squats
3′ rest
repeat the workout two more times

basic strength & technique
modul IV – gymnastics

Freitag

18/08/2017

wod
metcon
austrian championsday qualifier 1
12′ amrap:
-5 chest to bar pull ups
-12 wallball shots 6/9kg
-20 double unders

rowing
for time:
-40 cal row
-10 thrusters with empty bar
-30 cal row
-20 thrusters with empty bar
-20 cal row
-30 thrusters with empty bar
-10 cal row
-40 thrusters with empty bar

girls
squats & abs

Samstag

19/08/2017

wod
Summer in the City Event 3

Rugby Training
Treffpunkt: 10:00 Uhr
Trendsportzentrum Prater
Meiereistraße 20, 1020 Wien

saturday madness
lord of the rings special
Three ring muscle-ups for the Elven-kings under the sky,
Seven deadlifts for the Dwarf-lords in their halls of stone,
Nine burpee over the bar for Mortal Men doomed to die,
One medball for the Dark Lord on his dark throne
In the Land of Mordor where the Shadows lie.
One Ring to rule them all, One Ring to find them,
One Ring to bring them all, and in the darkness bind them,
In the Land of Mordor where the Shadows lie.“
J.R.R Tolkien (mod. Theodor Adaktylos)

Sonntag

20/08/2017

wod
strength
15′ to find your daily
5rm, 3rm and 1rm
-bent over rows

assistance
4 rounds of:
-15 wall angels
-5/5 superman circles
-10 evil wheels
-20 defecit shoulder taps