Workouts | KW45 2014

Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou

Montag

03/11/2014

 

wod
for time:
buy in
-100 double unders
then
10-1
-handstand push ups
-strict toes to bar
buy out
100 burpees

basic strength & technique
modul II – press

Dienstag

04/11/2014

wod
„high intensity power training“
strength
5 rounds for time:
-6 floor press
-6 deficit ring rows
-6 front squats
-6 heavy kettlebell swings
choose the weight on your own and get heavy!

basic strength & technique
modul III – basic lifts

girls class
german throwdown Q2

Mittwoch

29/10/2014

wod
skill-work
clean & jerk

metcon
„graciella“
for time
30 clean & jerk 40/60kg

basic strength & technique

modul IV – gymnastics

Donnerstag

05/11/2014

wod
„high intensity power training“
skill-work
deadlift

strength
 5 rounds for time:
-6 deadlifts
-6/6 kb lunges
-6 pendlay rows
-6 ring dips
choose the weight on your own and get heavy!

basic strength & technique
modul V – kettlebells

girls class
speed up

Freitag

06/11/2014

wod
strength:
5×4 turkish get ups

metcon:
10′ amrap:
-10kb snatch left
-10 kb snatch right
goal: 200+

basic strength & technique
modul I – squat

weightlifting
warm up on your own!

Samstag

07/11/2014

wod
skill-work
core stability

metcon
4 rounds for time:
-20 push ups
-20 kb russian swings 24/32kg
-5 renegade rows 2x 12/16kg

Sonntag

08/11/2014

wod
skill-work
handstand

metcon
10′ amrap:
-10 pistols
-4m handstand walk
-3 muscle ups


basic strength & technique
modul II – press