Workouts | KW06 2015 | Währing

 „Make sure your worst enemy doesn’t live between your own two ears.”– Laird Hamilton

Montag

02/02/2015

 

wod
team workout
4′ amrap each exercise
-wallball shots
-burpees
-kw swings
-sit ups

p1 is working –> p2 farmers carry

basic strength & technique
modul III – basic lifts

Dienstag

03/02/2015

wod
strength
4 supersets:
-10 sumo deadlifts
-8 evil wheels

assistance program
-4×10 ghd sit ups
-4×10/10 bulgarian split squats
-4×10/10 one legged deadlift

basic strength & technique
modul IV – gymnastics

girls class
lower body strength

Mittwoch

04/02/2015

wod
„central europe throwdown 15.1“
for time:
-30 double unders
-30 thrusters 20/40kg
-10 burpees over the bar
-30 double unders
-20 thrusters 30/50kg
-20 burpees over the bar
-30 double unders
-10 thrusters 40/60kg
-30 burpees over the bar

basic strength & technique
modul V – kettlebells

Donnerstag

05/02/2015

wod
skill-work
hang snatch

metcon
14′ emom
-3 hang snatch
-5 ring rows

basic strength & technique
modul I – squat

girls class
central europe throwdown 15.1

Freitag

06/02/2015

 wod
strength:
6×4 turkish get up

metcon
3 rounds for time:
-100 double unders
-100 jumping jacks
-100 mountain climbers

basic strength & technique
modul II – press

Samstag

07/02/2015

wod
skill- work
handstand push ups

for time:
-40 box steps
-30 pull ups
-20 front squats 40/60kg
-10 handstand push ups
then
3’rest
then
-10 handstand push ups
-20 front squats 40/60kg
-30 pull ups
-40 box steps

Sonntag

08/02/2015

wod
skill- work
muscle ups

metcon
20′ amrap
-5 muscle ups
-10 renegade rows 2×8/2x16kg
-20 toes to bar

finisher
abs

basic strength & technique
modul III – basic lifts