Workouts | KW03 2015 | Währing

“It’s not the load that breaks you down, it’s the way you carry it.”

Montag

12/01/2015

 

wod
strength
6×4 turkish get up

metcon
1-10 for time:
-burpee pull ups
-slam ball burpees

basic strength & technique
modul V – kettlebells

Dienstags

13/01/2015

wod
skill-work
hang snatch

metcon
12′ emom:
-2 hang snatches 40/50kg
-5 jumping slam balls 10kg/15kg

basic strength & technique
modul I – squat

girls class
core stability

Mittwoch

14/01/2015

wod
„russian disco“
metcon
15′ amrap:
-3 russian twists 15/25kg
-3 kb russian swings 16/32kg
-6 russian twists 15/25kg
-6 kb russian swings 16/32kg
-9 russian twists 15/25kg
-9 kb russian swings 16/32kg

finisher
4×8 russian leg curls

basic strength & technique
modul II – press

Donnerstag

15/01/2015

wod
strength
4 supersets:
-10 c2b pull ups
-6 manmakers

4 supersets:
-10 strict press
-10 paralette push throughs

metcon
6′ amrap:
-40 cz jumping jacks
-40 mountain climbers

basic strength & technique
modul III – basic lifts

girls class
crosszone BBP

Freitag

16/01/2015

 wod
4 rounds for time:
-15 power cleans 40/50kg
-15 pendlay rows 40/50kg
-40 double unders
1′ rest after each round
then
buy out
-50 hip raise
-50 hollow rocks
-50 knees to elbow
-50 l-sit rows

basic strength & technique
modul IV – gymnastics

Samstag

17/01/2015

wod
„Illuminati“
23′ amrap:
-23 burpees
-23 wallball shots 6/9kg
-23 front squats 30/40kg
-23 abmat sit ups
-23 lunges 30/40kg

Sonntag

18/01/2015

wod
skill- work
strict muscle up

metcon
10′ emom:
-2 strict muscle ups
-20“ l-hang

finisher
strength grip test

basic strength & technique
modul V – kettlebells