Workouts | KW51 2014

“Dream big and dare to fail.” ~Norman Vaughan

Montag

15/12/2014

 

wod
tabata this!
8×20“work/10“rest:
-one arm kb thrusters 8/12kg
-jumping pull ups
-kb crunches 8/12kg
-bottom to bottom air squats

basic strength & technique
modul III – basic lifts

Dienstags

16/12/2014

wod
strength
4 supersets:
-10 shoulder press
-10 renegade rows

4 supersets:
-10 pendlay rows
-60“ handstand hold

metcon
8′ amrap:
-10 ground to overhead 15/20kg
-10 jumping slam balls 5/15kg

basic strength & technique
modul IV- gymnastics

girls class
tabata this!

Mittwoch

17/12/2014

wod
here comes hidalgo!
for time:
-200 double unders
2′ rest
-20 squat cleans 40/60kg
-20 box step ups
-20 overhead lunges 10/20kg
-20 box step ups
-20 squat cleans 40/60kg
2′ rest
-200 double unders

basic strength & technique
modul V – kettlebells

Donnerstag

18/12/2014

wod
skill-work
-snatch balance

metcon
12′ emom
-5 snatch grip behind the neck press 20/40kg
-5 overhead squats 20/40kg

basic strength & technique
modul I – squat

girls class
speed up

Freitag

19/12/2014

 wod
for time:
-40 burpees
-15 chest to bar pull ups
-30 burpees
-15 pull ups
-20 burpees
-15 ring rows
-10 burpee pull ups

basic strength & technique
modul II – press

Samstag

20/12/2014

wod
partner wod:
20′ amrap:
-15 kb russian swings 24/32kg
-10 push ups
-10 knees to elbow
-10 windshield wipers
one person has to hold a static deadhang, while the other person completes a round!

finisher
abs

Sonntag

21/12/2014

wod
skill-work
– frogstand/handstand
– muscle up

metcon
12′ emom:
-1 muscle up
-3 handstand push ups

basic strength & technique
modul III – basic lifts