Workouts | KW07 2015 | Währing

 „It’s been a long journey. It’s just a great win. We left it all on the field.“ – Tom Brady, New England Patriots

Montag

09/02/2015

 

wod
„rumble in the jungle“
complete every minute as much reps as possible
5 rounds of 1′ work each exercise, 1′ rest:
-toes to bar
-rope climbs
-clapping push ups
-kb one arm russian swings 16/20kg
-wallball shots

basic strength & technique
modul IV – gymnastics

Dienstag

10/02/2015

wod
strength
4 supersets:
-10 floorpress
-amrap alternating db press

metcon
8′ amrap:
-20 jumping lunges
-10 db one arm snatches

basic strength & technique
modul V – kettlebells

girls class
endurance

Mittwoch

11/02/2015

wod
„central europe throwdown 15.2“
12 minute time cap for 2 separately scored workouts:

for time:
5 rounds of:
-10 pull-ups/chest to bar pull-ups
-10 box steps
-10 deadlifts 50/80kg
then
in remaining time amrap: 
-1 overhead squat 50/80kg
-1 handstand push up
-2 overhead squats
-2 handstand push ups
-3 overhead squats
-3 handstand push ups

basic strength & technique
modul I – squat

Donnerstag

12/02/2015

wod
strength
6 supersets:
-8 evil wheels
-40“ hollow rocks

metcon
for time:
30-20-10-20-30
-kb russian swings 24/32kg
-kb get up-sit ups 12/16kg

basic strength & technique
modul II – press

girls class
central europe throwdown 15.2

Freitag

13/02/2015

 wod
skill- work
clean & jerk

metcon
5′ emom:
-5 ground to overhead 40/60kg
1’rest
5′ emom:
-3 ground to overhead 50/80kg
1’rest
5′ emom:
-1 ground to overhead 60/90kg
1’rest
5’emom:
-5 ground to overhead 40/60kg

basic strength & technique
modul III – basic lifts

Samstag

14/02/2015

wod
strength
5×5 good mornings

metcon

5 rounds for time:
-24 push ups
-24 knees to elbow
-24 walking lunge steps 2×12/16kg
-40 double unders

Sonntag

15/02/2015

wod
skill- work
muscle ups

metcon
14′ amrap
-2 muscle ups
-10 burpees

finisher
farmers walk

basic strength & technique
modul IV – gymnastics