Workouts | KW37 2017 | Döbling

“I’d rather be the guy doing and failing than the guy doing nothing more than telling others they’ve failed.” – Greg Everett

Montag

11/09/2017

wod
strength
4×10 back squats
90“ rest between sets
after the last set
-accumulate 120“ pause squat (light weight)

metcon
for time:
-20 db/kb snatches
-30 toes to bar
-40 box steps
-50 double db/kb deadlifts

basic strength & technique
modul II – presses

endurance
3 rounds for time:
-10 kb snatches right
-10 kb shoulder to overhead right
-10 kb front rack squats right
-30 burpees
-10 kb snatches left
-10 kb shoulder to overhead left
-10 kb front rack squats left
-30 burpees

Dienstag

12/09/2017

wod
metcon
21-18-15-12-9-6-3
-handstand push ups
-strict pull ups
e2mom – 7 jackknifes
time cap 26 minutes

basic strength & technique
modul III – basic lifts

endurance
3 rounds of:
-3′ air squat
-2′ jumping squats
1′ rest
-3′ burpees
-2′ burpee tuck jumps
1′ rest
3′ kb deadlifts
-2′ kb swings
1′ rest

girls
glutes & abs

Mittwoch

13/09/2017

wod
skillwork
squat clean

metcon
teams of 2 – for time:
-100 squat cleans
only one is working

basic strength & technique
modul IV – gymnastics

endurance
3 rounds for time:
-10 kb snatches right
-10 kb shoulder to overhead right
-10 kb front rack squats right
-30 burpees
-10 kb snatches left
-10 kb shoulder to overhead left
-10 kb front rack squats left
-30 burpees

Donnerstag

14/09/2017

wod
strength
4×10 pull ups
90“ rest between sets
after the last set
-accumulate 120“ pull up hang

metcon
10 rounds for time:
-12 cal row
-10 burpee box steps

basic strength & technique
modul V – kettlebells

endurance
3 rounds of:
-3′ air squat
-2′ jumping squats
1′ rest
-3′ burpees
-2′ burpee tuck jumps
1′ rest
3′ kb deadlifts
-2′ kb swings
1′ rest

Freitag

15/09/2017

wod
metcon
24′ emom:
even – 14 kb clean & jerks
odd – 7 burpees

basic strength & technique
modul I – squats

rowing
work : rest = 1:1
10 rounds for time:
-200/250 cal row
-20 kb swings 12/20kg
try to hold your pace over all 10 rounds
and try to do the 20 swings unbroken

girls
upper body

Samstag

16/09/2017

wod
outdoor workout

saturday madness
for time:
40-30-20-10
-power snatches 30/45kg
-thrusters 30/45kg
-overhead lunges 30/45kg

Sonntag

17/09/2017

wod
strength
4×10 deadlifts
90“ rest between sets
after the last set
-accumulate 120“ deadlift hold

metcon
thruster test week 4
12′ emom:
-8 thrusters
increase weight 2,5-5kg compared
to prior weeks

basic strength & technique
modul II – presses