Workouts | KW41 2017 | Döbling

“Most things I worry about never happen anyway.” – Tom Petty

Montag

09/10/2017

wod
strength
8′ to find a daily 2RM sumo deadlift
then 10′ emom:
-2 sumo deadlifts @80% of your daily 2RM

metcon
12′ amrap:
-20 kb russian swings
-2 wall walks
-45′ l-hang / deadhang

basic strength & technique
modul I – squats

endurance
35′ amrap:
-50 jumping lunges
-50 wallball shots
-50 jumping pull ups
-50 ring rows
-50 kb swings
-50 kb deadlifts
-50 burpees

Dienstag

10/10/2017

wod
skillwork
power snatch

metcon
for time:
-60 overhead squats 30/40kg
everytime you drop the bar – 12 lateral burpees

basic strength & technique
modul II – presses

endurance
in teams of 2 – 45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
partner B: wallball shots 6/9kg
score = wallball shots

girls
crosszone bbp

Mittwoch

11/10/2017

wod
metcon
teams of 3 – for time:
buy in – 30 cal row
then
-100 cals row
-50 strict pull ups
-100 cals bike
-50 handstand push ups
-100 cals ski erg
-50 toes to bar
buy out – 30 cal row
buy in and buy out must be completed together;
during the other exercises only one is allowed to work;
tip: make short intervals and fast transitions

basic strength & technique
modul III – basic lifts

endurance
35′ amrap:
-50 jumping lunges
-50 wallball shots
-50 jumping pull ups
-50 ring rows
-50 kb swings
-50 kb deadlifts
-50 burpees

Donnerstag

12/10/2017

wod
strength
8′ to find a daily 2RM back squat
then 10′ emom:
-2 back squats @80% of your daily 2RM

metcon
thruster test week 8
12′ emom:
-10 thrusters
same weight as last week

basic strength & technique
modul IV – gymnastics

endurance
in teams of 2 – 45′ amrap:
partner A:
-40 staircase jumps
-40 russian twists 5/10kg
partner B: wallball shots 6/9kg
score = wallball shots

Freitag

13/10/2017

wod
metcon
20′ emom:
1st -30 double unders
2nd -10 kb clean & jerk r
3rd -30 double unders
4th -10 kb clean & jerk l

basic strength & technique
modul V – kettlebells

rowing
drag factor test
>90kg ca. 135
>80kg ca. 130
>70kg ca. 125
>60kg ca. 120
>50kg ca. 115

warm up: 10′ get used to your
drag factor in different stroke rates

workout:
row a 30′ piece
-10 easy pace
-10 middle pace
-10 minutes highest possible pace

girls
strength endurance

Samstag

14/10/2017

saturday madness
austrian championsday finale
for time:
4-8-12
-deadlifts 90/140kg
-burpee boxjump overs
timecap 5′
1’rest
then
12-8-4
-thrusters 40/60kg
-c2b pull ups
timecap 4′

Sonntag

15/10/2017

wod
strength
8′ to find a daily 2RM push jerk
then 10′ emom:
-2 push jerks @80% of your daily 2RM

assistance
4 rounds:
-4 skin the cat
-6 strict toes to bar
-8 alternating one arm hang

basic strength & technique
modul I – squats