Workouts | KW41 2014

“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.” – Doug Williams

Montag

06/10/2014

 

wod
partner wod 
4 rounds for time:
– 21 thrusters
partner does burpees in the meantime
– 15 toes to bar
partner does sit ups in the meantime

every burpee and sit up counts -1 seconds

basic strength & technique
modul III – basic lifts

Dienstag

07/10/2014

wod
strength
5×5 floor press

metcon
3 rounds for time:
-15 chest to bar pull ups
-15 russian swings 32/40kg
-20 russian twists 15/20kg
-20 push ups

basic strength & technique
modul IV – pulling force

girls class
core

Mittwoch

08/10/2014

wod
skill work:
work with parallettes (two heavy kettlebells)

metcon:
4 rounds for time:
-10 shoot throughs (hold the tension at the midsection!)
-10 chin ups
-10 back squats 40/60kg

basic strength & technique
modul V – kettlebells

Donnerstag

09/10/2014

wod
skill-work
30′ hang power snatch

metcon
 6 rounds for time:
-6 overhead squats 50/70kg
-30 double unders

basic strength & technique
modul I – squat

girls class
speed up

Freitag

10/10/2014

wod
buy in – 3′ amrap:
-mountain climbers
then
20′ amrap
-12 ring rows
-12 ring dips
-20 kb clean & jerk 16/24kg
-20 burpee tuck jumps

basic strength & technique
modul II – press

weightlifting
warm up on your own!

Samstag

11/10/2014

wod
outdoor workout!

Sonntag

12/10/2014

wod
skill-work
handstand hold/walk

metcon
 4 rounds for time:
-10 manmaker 40/60kg
-1 length handstand walk
-10 weighted pistols 16/24kg

basic strength & technique
modul III – basic lifts