Workouts | KW08 2015 | Innere Stadt

“You miss 100 percent of the shots you don’t take.” – Wayne Gretzky

Montag

16/02/2015

 

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

basic strength & technique
modul II – press

Dienstag

17/02/2015

wod

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

basic strength & technique
modul III – basic lifts

Mittwoch

18/02/2015

wod
skill-work
20´ to rock the monkey rack
(muscleups, climbs, pull ups…)

metcon
6 ‚ amrap:
1st minute – ring rows
2nd & 3rd minute – kb russian swings
rest of the time – double unders
1′ rest
6 ‚ amrap:
1st minute – double unders
2nd & 3rd minute – kb russian swings
rest of the time – ring rows

Donnerstag

19/02/2015

wod
strength
4×7 deadlifts

assistance:
4×10 one leg kb deadlifts
4×10 russian leg curls
4×3 negative pull ups

basic strength & technique

modul IV – gymnastics

Freitag

20/02/2015

 wod
skill-work
-ring work

metcon
21-15-9 for time:
-handstand push ups
-ring dips
-push ups

basic strength & technique
modul V – kettlebells

Samstag

21/02/2015

wod
metcon
5 rounds for time:
-15 renegade rows
-15 pull ups
-15 leg raises

Sonntag

22/02/2015

homework
3x1000m for time
1′ rest between the runs