WOD
skillwork
snatch
8′ emom:
-1 squat snatch + 1 snatch balace
metcon
for time:
-21 power snatches
-100 double unders
-15 power snatches
-100 double unders
-9 power snatches
-100 double unders
BASIC
modul I – squats
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: row for cals
2′ rest
ENDURANCE
teams of 2- 30′ amrap:
-40 cal row/skierg/bike
-40 v ups
-40 frontsquats (15/20)
then
200 wallball shots
only one working
WOD
metcon
for time:
20-15-10
-front squats
-toes to bar
into
10-15-20
-front squats
-pull ups
finisher
3 rounds:
-30“ handstand hold
-30“ plank
-20“ hollow hold
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
WOD
strength
4×10 renegade rows
90“ rest
metcon
10′ amrap:
-30 plate russian twists
-20 plate ground to overhead
-10 burpees to plate
WOD
skillwork
power clean & jerk
metcon
for time:
12-9-6
-power clean & jerk
-burpee pull up
ENDURANCE
3 rounds for time:
50 burpees
40 kb swings
30 front rack lunges
20 pull ups
10 strict handstand push ups
WOD
strength
12′ emom:
even – 5 backs quats + max rep double db/kb romanian deadlift
odd – rest
metcon
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
BASIC
modul III – basic lifts
WOD
TEAM WORKOUT
Trillergasse 4/21A, 1210 Wien
