Workouts | KW09 2015 | Währing

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” – Picabo Street

Montag

23/02/2015

 

wod
strength
6×6 backsquat

metcon
12′ amrap:
-20 kb clean & jerk 16/24kg
-20 kb swings 16/24kg

basic strength & technique
modul I – squats

Dienstag

24/02/2015

cct – 25/02/15
scaled-version
for time:
-14 step ups
-10 burpees
-14 sit ups
-10 burpees
-14 front squats 20/30kg
-10 burpees
-14 power cleans 20/30kg
-10 burpees
-14 shoulder to overhead 20/30kg
-24 burpees

rxd-version
for time:
-14 step ups/box jumps
-10 burpees
-14 sit ups
-10 burpees
-14 front squats 40/60kg
-10 burpees
-14 power cleans 40/60kg
-10 burpees
-14 shoulder to overhead 40/60kg
-24 burpees

basic strength & technique
modul II – press

girls class
strength endurance

Mittwoch

25/02/2015

wod
„tabata this!“
8×20“ work/10“ rest:
-jumping lunges
-ground to overhead 15/20kg
-v-sit rows
-clapping push ups

basic strength & technique
modul III – basic lifts

Donnerstag

26/02/2015

wod
skill-work
bear complex

metcon
14′ emom:
-1 bear complex

basic strength & technique
modul IV – gymnastics

girls class
glute strength

Freitag

27/02/2015

 wod
strength
6×6 deadlift

metcon
emom for as long as possible:
-10 wallball shots 6/9kg
-10 kb russian swings 24/32kg

basic strength & technique
modul V – kettlebells

Samstag

28/02/2015

wod
in teams of 2
each teammember will complete 10 rounds of the following:
-20 russian twists 10/15kg
-8 thrusters 25/30kg

while one team member is completing a round,
the second is hanging from the bar.
each time that team member comes off the bar,
each must do 3 burpees before resuming the round.

Sonntag

01/03/2015

wod
strength
6×6 pull ups

metcon
20′ amrap for movement quality
-8 skin the cat
-40“ handstand hold
-30“ hollow rocks
-20“ l-sit hold

basic strength & technique
modul I – squat