Workouts | KW08 2015 | Währing

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

Montag

16/02/2015

 

wod
rxd
21-18-15-12-9-6-3 for time:
-front squats
-over the bb burpees

basic strength & technique
modul V – kettlebells

Dienstag

17/02/2015

wod

„faschingsworkout“
for time:
-60 manmaker 2×12/16kg
emom:
-5 biceps curls 2×12/16kg
verkleidung erwünscht!

basic strength & technique
modul I – squat

girls class
speed up

Mittwoch

18/02/2015

wod
4 rounds for time:
-20 pull ups
-30 wallballs
-40 push ups
3’rest

basic strength & technique
modul II – press

Donnerstag

19/02/2015

wod
strength
4 alternating sets of each exercise (60-90’’ rest)
-strict press
-pull ups

metcon
10’amrap:
-20 kb russian swings 16/20kg
-20 goblet squats 16/20kg
-20 kb russian twists 16/20kg

basic strength & technique
modul III – basic lifts

girls class
back strength

Freitag

20/02/2015

 wod
skill- work
snatch

metcon
5′ emom:
-5 high hang snatch 20/30kg
1’rest
5′ emom:
-3 hang snatches 30/40kg
1’rest
5′ emom:
-1 full snatch 40/50kg
1’rest
5’emom:
-5 hang snatches 30/40kg

basic strength & technique
modul IV – gymnastics

Samstag

21/02/2015

wod
strength
4 alternating sets of each exercise (60-90’’ rest)
-10 deadlifts
-10 frontsquats

metcon
5 rounds for time:
-15 ground to overhead 15/20kg
-30 jumping lunges

Sonntag

22/02/2015

wod
skill-work
handstand hold

metcon
15’ amrap
-15kb ground to overhead 16/20kg
-2 lengths handstand walk
-15 kb ground to overhead 16/20kg

basic strength & technique
modul V – kettlebells