WOD
skillwork
snatch
8′ emom:
-1 squat snatch + 1 snatch balace
metcon
for time:
-21 power snatches
-10 burpees
-15 power snatches
-10 burpees
-9 power snatches
-10 burpees
ENDURANCE
6×4’ amrap/2’ off:
-20 goblet squats
-30 push ups
-40 kb russian swings
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod
WOD
strength
5×4 deadstop deadlift
30 band pull aparts between sets
*rebuild tention before every rep, no touch and go
metcon
2 rounds of 4′ amrap:
-30/30 one arm shoulder to overhead
rest of time – kb swings
BASIC
modul V – kettlebells
ENDURANCE
3 rounds for time:
-50 burpees
-40 kb swings
-30 front rack lunges
-20 pull ups
-10 strict handstand push ups
WOD
metcon
for time:
20-15-10
-goblet squats
-one arm devils press
then
10-15-20
-goblet squats
-pull ups
finisher
3 rounds:
-30“ handstand hold
-30“ plank
-20“ hollow hold
ENDURANCE
teams of 2- 45′ amrap:
-40 burpees
-40 v ups
-40 front squats (15/20)
then
200 wallball shots
only one working
WOD
strength
4×10 renegade rows
90“ rest
metcon
10′ amrap:
-30 plate russian twists
-20 plate ground to overhead
-10 burpees to plate
BASIC
modul I – squats
ENDURANCE
32′ emom:
1st – 10 kb thrusters
2nd – 35 double unders
3rd – 8/12 push ups
4th – 12 box jumps
WOD
strength
12′ emom:
even – 5 backsquats + max rep double db/kb romanian deadlift
odd – rest
metcon
for reps:
2′ amrap
-alt. db snatches
1′ rest
then
2′ amrap
-box jumps
1′ rest
then
4′ amrap
2-4-6-8-10-…
-alt. db snatches
-box jumps
WOD
SATURDAY MADNESS
WOD
strength
4 supersets
-1-2 wallfacing excentric handstand push ups
-2-4 excentric (weighted) pull ups
90“ rest
metcon
5 rounds:
-8 kb cleans
-16 alt. kb lunges
-20 burpees
BASIC
modul II – presses
ENDURANCE
6×4’ amrap/2’ off:
-20 goblet squats
-30 push ups
-40 kb russian swings
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod
Fischerstiege 9, 1010 Wien
