WOD
strength
4 rounds:
– 6 renegade rows
– 12/12 palov press
metcon
6 rounds for time:
-15 toes to bar
-20 box jumps
um 20:30- YOGA!
BASIC
modul II – presses
WOD
strength
6×6 paused front squats
metcon
3 rounds for time:
-20 wallballs
-12 burpees
into 3 rounds:
-12 thrusters @40/60kg
-20 burpees
ENDURANCE
40′ amrap
-40 kb swings
-40 double unders
-40 jumping pull ups
-40 airsquats
-40“ hollow hold
7:00 YOGA!
WOD
skillwork
kipping pull up
metcon
3′ amrap
strict pull ups
into 4 rounds for time:
-12 kipping pull ups
-12 double kb push press
-12 double kb front squats
into 3′ amrap push ups
assistance
5 rounds ALL OUT:
-250m/300m row
rest between rounds
as long as you feel ready
to go all out again
ENDURANCE
within a 9′ running clock – row for cal
at min 0, 3 and 6 –> 16 db snatches
within a 9′ running clock – bike for cal at min 9, 12 and 15 –> 24 goblet squats
within a 9′ running clock – ski erg or run for cal at min 18, 21 and 24 –> 16 db hang c&j
withhin a 9′ running clock – amrap boxstep ups at min 27, 30 and 33 –> 12/12 one arm overhard squats
withhin a 9′ running clock – amrap single unders at min 36, 39 and 42 –> 16 burpees over dumbbell
WOD
skillwork
power snatch & power clean
metcon
20′ amrap:
-8 power snatch
-20 double unders
-12 power clean
-20 sit ups
BASIC
modul III – basic lifts
WOD
strength
3x max rep strict press @50%
metcon
20′ for quality:
-12 cal row
-20“ ring support hold
-20 kb swings
-20“ ring dip hold
-20 air squats
ENDURANCE
in teams of 2 – 40′ amrap:
2-4-6-8-10-12-…
A: -double db/kb thruster -burpee over db/kb
B: row for cal until A is done with the round of thrusters und burpees
Team Workout
Trillergasse 4/21A, 1210 Wien