Workouts | KW2 2015 | Währing

Sollte. Hätte. Könnte. Würde. Machen!

Montag

05/01/2015

 

wod
skill-work
deadlift

metcon
„diane“
for time:
21-15-9
-deadlift 60/100kg
-ring dips

Soft Opening CrossZone Innere Stadt
Fischerstiege 9, 1010 Wien
Beginn: 18:30 // Workouts um 1900 & 2000!

Dienstags

06/01/2015

Crosszone Währing geschlossen!
alle in die neue CrossZone Innere Stadt!

Mittwoch

07/01/2015

wod
skill-work
kb snatch

metcom
14′ amrap:
-2 kb snatches 16/20kg
-2 pistols
-4 kb snatches 16/20kg
-4 pistols
-6 kb snatches 16/20kg
-6 pistols

basic strength & technique
modul I – squat

Donnerstag

08/01/2015

wod
skill-work
squat clean

metcon
12′ emom:
-2 squat cleans 60/80kg
-4 burpees over the bar

basic strength & technique
modul II – press

girls class
speed up

Freitag

09/01/2015

 wod
for time:
buy in
-40 toes to bar
then
5 rounds:
-15 wallballs 6/9kg
-20 russian twists 5/10kg
-10 pull ups
then
buy out
-40 jumping slam balls 6/9kg

basic strength & technique
modul III – basic lifts

Samstag

10/01/2015

wod
strength
5×5 backsquats

metcon
10′ amrap:
-20 overhead lunges 20/30kg
-15 shoulder to overhead 20/30kg
-15 push ups
-30 double unders

Sonntag

11/01/2015

wod
skill- work
handstand hold/walk

metcon
3 rounds for time:
-20 kb- swings (24/32kg)
-4m handstand walk
-15 ring rows

basic strength & technique
modul IV – gymnastics