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1190 Wien
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WOD
strength
10′ emom:
-5 strict press
metcon
5 rounds for time:
-10 thrusters
-10 pull ups
BASIC
modul II – presses
ENDURANCE
teams of 2 – 40′ amrap:
-100 backsqauts 30/40
-80 pull ups/ring rows
-60 shoulder to overhead 30/40
-100 front squats 20/30
-80 pull ups/ring rows
-60 shoulder to overhead 20/30
-100 synchro airsquats
-80 pull ups
-60 shoulder to overhead
-rest of the time burpees
only one is working
WOD
strength
5×8 deadstop deadlift
30 band pull aparts between sets,
rebuild tension before every rep, no touch and go
metcon
15′ amrap:
-10 deadlifts
-20 box jumps
-40 double unders
BASIC
modul III – basic lifts
ENDURANCE
15′ amrap
2-4-6-8-10-…
-squats
-push ups
-ring rows
3’rest
15′ amrap
2-4-6-8-10-…
-wallball shots
-burpees
-kb swings
WOD
skillwork
hang squat cleans
metcon
3 rounds for time:
-15 hang squat cleans
-15 lateral burpees
ENDURANCE
modified 18.1
for reps:
20′ amrap
-8 t2b
-10 kb clean & jerk
-12/14 cal row
5′ rest
20’amrap
– 8 v ups
-10 kb snatches
-12/14 cal row
WOD
metcon
teams of 2 – for time:
buy in – 100 cal row/bike/ski
then
20 rounds – I go you go
-10 wallball shots
-10 db snatches
then
cash out – 100 cal row/bike/ski
BASIC
modul IV – gymnastics
ENDURANCE
40′ amrap:
-50 kb swings
-40 box jumps/steps
-30 plate ground to overhead
-20 kb push press
-10 pull ups
WOD
skillwork
-bar muscle up/glide kip
10′ emom:
-3 bar muscle ups
metcon
for time:
40-30-20
-down ups
-v-ups
BASIC
modul V – kettlebells
ENDURANCE
45′ steady pace:
1′ bike
1′ row
1′ single unders
1′ burpees
1′ russian swings
2′ bike
2′ row
2′ single unders
2′ burpees
2′ russian swings
3′ bike
3′ row
3′ single unders
3′ burpees
3′ russian swings
2′ bike
2′ row
2′ single unders
2′ burpees
2′ russian swings
1′ bike
1′ row
1′ single unders
1′ burpees
1′ russian swings
WOD
metcon
fight gone bad
5 rounds for reps
1st – wallball shots
2nd – sumo deadlifts high pulls
3rd – box jumps
4th – push press
5th – row/bike/ski
perform 1 minute of work at each of the 5 stations. move immediately to the next station after 1 minute. the clock does not reset or stop between exercises. amrap each minute
WOD
strength
4×8 paused back squats
3“ pause in the bottom position
metcon
for time:
-100 toes to bar
every rest
-15 kb russian swings
BASIC
modul I – squats
1190 Wien
Heiligenstädterstraße 31, 1190 Wien
