Workouts | KW10 2015 | Währing

„The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching“ – Anson Dorrance

Montag

02/03/2015

 

wod
strength
6×6 shoulder press

metcon
21-15-9 for time:
-ring dips
-pull ups

basic strength & technique
modul II – press

Dienstag

03/03/2015

cct – 03/03/15
scaled-version
for time:
buy in:
-50 cz jumping jacks
then 2 rounds:
-30 air squats
-30 kb american swings 12/16kg
-30 elbow push ups
then buy out:
-50 cz jumping jacks

rxd-version
for time:
buy in:
-100 cz jumping jacks
then 2 rounds:
-50 airsquats
-50 kb swings 16/24kg
-50 push ups
then buy out:
-100 cz jumping jacks

basic strength & technique
modul III – basic lifts

girls class
competition tuesday

Mittwoch

04/03/2015

wod
5 rounds for time:
-10 power cleans 40/60kg
-10 box steps
-10 shoulder to overhead 40/60kg
emom: 5 burpees

basic strength & technique
modul IV – gymnastics

Donnerstag

05/03/2015

wod
skill-work
snatch balance

metcon
14′ emom:
-3 snatch balance
-3 overhead squats

basic strength & technique
modul V – kettlebells

girls class
core strength

Freitag

06/03/2015

 wod
strength
6×6 frontsquats

metcon
4 rounds for time:
-20 push ups
-30 jumping lunges

 basic strength & technique
modul I – squat

Samstag

07/03/2015

wod
in teams of 2
20’amrap:

while one person is completing 50 double unders
the other person is doing amrap of: 

-1st round: burpees
-2nd round: kb russian swings 24/32kg
-3rd round: tuck jumps
-4th round:  burpees

Sonntag

08/03/2015

wod
strength
6×6 pendlay rows

metcon
 5 rounds of:
-4 muscle ups
-4m handstand walk
-10 toes to bar

basic strength & technique
modul II – press