Workouts | KW04 2015 | Währing

„It’s what you do right now that makes a difference.“ – Black Hawk Down

Montag

19/01/2015

 

wod
tabata this!
-thrusters 15/20kg
-hollow rocks
-jumping lunges
-ground to overhead 20/25kg

basic strength & technique
modul I – squat

Dienstags

20/01/2015

wod
strength
4 supersets:
-10 floorpress
-10 pull ups

metcon
4 rounds of 30“ work per exercise:
-goblet squats 16/24kg
-lateral jumps
-lying leg raises
-jumping jacks
-russian swings 16/24kg
30“ rest after each round

basic strength & technique
modul II – press

girls class
tabata this!

Mittwoch

21/01/2015

wod
„Sabotage“
for time:
-21 burpees
-3 hang power cleans 40/60kg
-18 burpees
-6 hang power cleans
-15 burpees
-9 hang power cleans
-12 burpees
-12 hang power cleans
-9 burpees
-15 hang power cleans
-6 burpees
-18 hang power cleans
-3 burpees
-21 hang power cleans

basic strength & technique
modul III – basic lifts

Donnerstag

22/01/2015

wod
strength
4 supersets:
-10 backsquats
-20 russian barbell twists

4 supersets:
-14 heavy kb swings
-4 lengths resistance band run

metcon
6′ amrap:
manmakers 2×12/16kg

basic strength & technique
modul IV – gymnastics

girls class
get heavy!

Freitag

23/01/2015

 wod
3 rounds for time:
-10 shoulder to overhead 35/50kg
-10 pendlay rows
-20 push ups
-20 ring rows
1′ rest after each round
then
buy out
-50 superman circles
-50 hollow rocks
-50 v- ups
-50 plank to push up

Grand Opening Crosszone Innere Stadt
Fischerstiege 9, 1010 Wien
Beginn: 19 Uhr

Samstag

24/01/2015

wod
skill- work
handstand push ups

metcon
partner wod:
14′ amrap
-6 handstand push ups
-40 double unders
one is finishing a round, while the other is planking

Sonntag

25/01/2015

wod
skill- work
paralettes

metcon
12′ amrap
-4 lengths farmers walk bw
-1 length walking lunges 40/50kg

finisher
strength grip test

basic strength & technique
modul V – kettlebells