Workouts | KW49 2014

“Es erscheint immer unmöglich, bis es vollbracht ist.” – Nelson Mandela

Montag

01/12/2014

 

wod
5 rounds of 2 minutes work:
-25 wallballs
rest of the time amrap
-1st round: goblet squats 12/16kg
-2nd round: slam balls
-3rd round: kb crunches 12/16kg
-4th round: clapping push ups
-5th round: russian twists 12/16kg
1’ rest between the rounds

basic strength & technique
modul I – squats

Dienstag

02/12/2014

wod
skill-work
barbell control – ovhd to the neck

strength
5×8 behind the neck push press (broad grip)

metcon
8′ amrap
10 ring dips
10 burpee pull ups

basic strength & technique
modul II – press

girls class
„annie“

Mittwoch

03/12/2014

wod
Death by…. clean & press:
as long as possible emom
-clean & press 40/60kg
-airsquats (start with 10 and add 2 reps each minute)
then
5’rest
then
as long as possible emom
-clean & press 40/60kg
-burpee over the bar (start with 5 and add 1 rep each minute)

basic strength & technique
modul III – basic lifts

Donnerstag

04/12/2014

wod
skill-work
hang snatch

metcon
8′ amrap
-4 hang snatches
-4 evil wheels

basic strength & technique
modul IV – gymnastics

girls class
upper body

Freitag

05/12/2014

 wod
„Franz“
21-15-9
-thrusters 30/40kg
-pull ups

Charity- WOD & Crossmas party!
announcement tuesday via fb!

Samstag

06/12/2014

wod
for time:
buy in
-100 mountain climbers
then
-60 russian twists 10/15kg
50 knee to elbow
-40 sit ups
-30 kb overhead walking lunges 2×16/24kg
-20 jumping slam balls 5/15kg
-10 lengths farmers walk
then
buy out
100 mountain climbers

finisher 
battling rope

Sonntag

07/12/2014

wod

Let’s play a game“
Try to get 400 points

1 point:
-push up
-knees up
-squat

2 points:
-leg raise
-ring dip
-pistol

3 points:
-toes to bar
-chest to bar pull up
-skin the cat

4 points:
-handstand push up
-muscle up

basic strength & technique
modul V – kettlebells